Name: Playbook - Matthew Noszka - W4/D3 Full body and abs
Uploaded: 2021-01-18T11:47:11.364Z
Duration: 45 min
Description: W4/D3 Full body and abs

Warm up run 10 min

Circuit 1 : 3x 
Ball slams
Burpees
Assault bike 
Sled push 

Circuit 2 : 3x
Ab rollout 
6 inch scissors
Russian twist 

Cool down

Warm-up run

You get a nice long rest after each round in this circuit to recover from the bike and sled push.
Make sure you are pushing hard throughout to earn that recovery time

- Keeping your back straight, squat down, pick up the ball off the floor 
- Bring the ball over head, thursting your hips in an upward motion
- Slam the ball to the ground, catching it on the bounce, and repeat

Ball slams

- Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
-Push your hips back, bend your knees, and lower your body into a squat.
-Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
- Once in pushup position, lower your chest to the floor.
-Explode upward bringing your knees to chest, landing in a squat position then stand with hands over head

Burpees

- Increase speed as your feel comfortable

Assault bike

- Chose weight that's comfortable for you
- Start by pushing sled forward then pulling on the return, with keeping butt as low as possible

Sled push

Circuit 1

Feel the burn here. 
3-4 rounds depending on your fitness level 
Shorter rest period needed for these exercises

- Position in front of you while you kneel on a mat
- Grab the handles of the abs wheel, and place your full weight on the device - begin to roll the wheel outward, keeping your core engaged and back flat
- Extend yo your comfort level and repeat

Ab rollout

- Lay on your back keeping lower back pinned to the ground
- Lift legs together 6 inches off the ground
- Spread legs apart as wide as you can, close them back to starting position

6 inch scissors

- Hands behind head
- Back flushed to the ground
- Lift feet and begin to raise knees to chest then kick your
feet upward towards the sky

Reverse crunch

-Sit on the ground with your legs elevated roughly 6-8 inches off the ground
-Pick up an object (ball, dumbbell, kettlebell) with both hands 
-Rotate your upper body and tap the ground back and forth on each side of your body
-Keep your lower body stationary throughout and breathe

Russian twist

Core circuit

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

Cooldown

W4/D3 Full body and abs

Trying to get back to it and this workout was a great start! Looking forward for the rest of the program. I like that it was not long and still got a great sweat in!

Charles 

Ekaterina

Gonçalo

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” 😂

Karina

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

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

Amazing! That progress in weights tho 👌🏽💪🏽

W4/D1 Full body

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

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/D3 Full body and abs

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