Name: Playbook - Matthew Noszka - W4/D1 Full body
Uploaded: 2021-01-18T11:48:40.015Z
Duration: 45 min
Description: W4/D1 Full body

Amazing! That progress in weights tho 👌🏽💪🏽

Karina

Warm up run   10 minutes 

Warm up circuit : 2x 
Med ball pushups 
Mountain climbers
Reach through 
Standard sit up 

Strength circuit : 3x
Arnold press 
Dumbbell row 
Close grip bench 
Wide grip chin ups
Single leg deadlift 

Cool down

-This is a warm up so treat it as such 
-This is not all out but by the end of the ten minutes you should be warmed and starting to sweat

Warm-up run

Perform each exercise after the other until all have been completed then rest 90 seconds before starting the next round.

-Start in plank position with one hand on a medicine ball
-Perform a pushup 
-Keep your core activated and roll the ball across your body to your other hand 
-Place your other hand on the ball and repeat

Medicine ball pushup

- Push-up plank position
- Shoulders over hands
- Feet hips width apart
- Begin raising knee to chest rotation each leg

Mountain climbers

Reach through

- Laying on your back, keep feet shoulders width apart with a slight bend in knees
- Keeping hands behind
head, begin to sit up, bringing your elbows to your knees

Standard situp

Warm up circuit

- Start holding the dumbbells with your palms facing you
- Press the dumbbells up turning your wrists as you go up
- Keep your core tight

Arnold press

- Put your left knee on the bench and grab the top of bench with your left hand
- With your right foot out wide, lean over and grab the dumbell palm facing outward
- Pull your right elbow back, pinching your shoulderblades together

Dumbbell row

- Using one or two dumbbells center your hands above your chest in the closest grip possible
- Lower the weight to your chest and extend both hands to the ceiling
- Flexing your chest at the top for a 1-2 second hold

Close grip bench press

-Grip the pull-up bar just outside shoulder width 
-Activate your lats and pull yourself up towards the bar 
-Pull until your chin is above the bar.
-Lower yourself back to the starting position in a controlled manner 
-Repeat

Wide grip chin ups

- Balance on one foot holding kettle bell with the opposite hand
- Bend at hips and Lower kettle bell to opposite foot
- Switch sides and repeat

Single leg deadlift  ( each leg )

Strength circuit

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cooldown

W4/D1 Full body

Gonçalo

Jonathan Reyes

Chris

W1/D1 Full body

Another wicked pump, left the gym with some serious soreness haha it feels great!!

Kevin

It was great. I’m trying to get my weight up from 129 to 165-170 in muscle. Is your program going to help me achieve that?

Volcy Destine

L.J.

W1/D2 Shoulders, chest , back

Khadija

I forgot to complete it on the app but I killed this yesterday!! I’m sore AF today. I can’t even laugh without the pain on my “abs” 😂

W1/D3 Full body and abs

As a former college soccer player I forgot how intense conditioning was, crazy how underrated band work is!

Never did anything like it. I feel amazing!

Dion

Amazing workout! I was so motivated that I was not expecting the assault bike to be the cool down.

W1/D4 Lower body

Jake

It was super hard probably one of the hardest ones yet the core at the end got me but gotta love it! I was wondering if you have any advice on how to get my body to the next level I’m 16 about to be 17 and iv started eating healthy and doing your program I was wondering if you have any other advice for me

Caleb

W1/D5 Arms, abs

Haha that was crazy! But made 110 under 10 so feeling good!

Max Hultner

Gentiana

It’s the first 75 degrees in Kentucky today, combined with this workout... killer! Feeling great.

W1/D6 Optional challenge day

In just one week I can tell the difference in my strength!! Wow! Does that mean I increase weights? Or maintain that. (Remember I’m the one who wants to tone and be lean) sorry I always have questions 🥴

Thank you Matthew. Going on my second week!

Patrick

Wow! 🙌🏽 In just one week I can feel myself stronger doing this workout. It was still tough but I can tell the difference. Hoping to see results on my body too.

W2/D1 Full body

Knocked out with an hour before the gym closed! Best believe I was worked up 🤘🏽

One of the sets didn’t have a rest timer :/

Bradford

W2/D2 Shoulders, chest , back

It was Great! Had a tough day today and this definitely helped relieve some stress. Thank you so much!

Great workouts thus far, have never been this sore for this long before... Would love to see what a stretching session looks like for you.

Stephen

W2/D3 Full body and abs

W2/D4 Lower body

Saifoulaye Bah

W2/D5 Arms, abs

Ivan Biondelli

Steve

What a HIIT 😳🔥
Cannot waiting for the couple workout😜

Benito

W2/D6 Optional challenge day

It’s currently 26 degrees in Kentucky 🥶 but I am sweating! Great workout.

Ruben

Amazing! I think it’s time to go up on weights 💪🏽

W3/D1 Full body

No, thank you. It’s was fkn great. I feel incredible and too confident way. —  to confident. I think you created a monster. AHHH.

When is the revenge bod (inannas program) coming out? Lol

Jennifer Wenz

W3/D2 Shoulders, chest , back

Amazing !! I had to skip two days for being sick, but I am making them up for sure!! 💪🏽

W3/D3 Full body and abs

So good! The banded workouts really activate the muscles!

W3/D4 Lower body

W3/D5 Arms, abs

Have been really seeing great results since starting the weekly workouts. I would recommend this program to anyone wanting to kickstart their workout regime or want to take their fitness to the next level.

-Stephen

W3/D6 Optional challenge day

I follow you and Inana and was inspired to workout outside today. I wrote down all the workouts to leave my phone inside and let me tell you!! Feeling great 💪🏽

W4/D2 Shoulders, chest , back

W4/D3 Full body and abs

I went to visit my parents. And my 51 year old dad, wanted to workout with me. So we shared and incredible workout! ❤️ He loved it and was sweating like crazy! So close to finishing week 4!!

W4/D1 Full body

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