Name: Playbook - Matthew Noszka - W4/D6 9 min abs
Uploaded: 2021-06-25T17:26:04.293Z
Duration: 10 min
Description: W4/D6 9 min abs

Diego

Chris

Khadija

Eric

Kuba

60 seconds of each x 1
- 6 inch scissors
- Air bike
- Knee to elbow
- Mountain climbers 
- Reach through
- Reverse crunch
- Single leg circles
- Standard sit-ups
- Suitcases

- 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, lower back pinned to the ground
- Begin cycling with legs, as if you were riding a bike

Airbike

- Pushup plank position
- Shoulders over hands
- Feet hip-width apart
- Hold plank position while slowly bringing each knee to opposite elbow

Knee to elbow

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

Mountain climbers

- Start with your knees bent laying in the ground
- Reach through your legs with both hands
- Engage your abs as you come forward

Reach through

- 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

- Lay on your back, with hands behind head
- Lower back flushed to the ground
- Lift legs straight up in the air, creating a 90-degree angle with your bottom
- Lower one leg at a time, keeping the
other pointing towards the sky
- Begin to circle outward as far as possible, back up to starting position
- Rotate legs

Single leg circles

- 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

- Laying on your back, extend hands behind head with feet 6 inches off the ground
- Reach forward with hands and bring knees to chest

Suitcases

W4/D6 9 min abs

definitely struggled for a bit as a beginner but i hope to improve my health over the four weeks overall, definitely appreciate the instructions in the description of each set

Garrett

Aurel

Honestly, thought it would just be an “ease into it” workout… but I’m gassed

Phil

W1/D1 Full Body

still getting into the swing of things, i think i may actually enjoy leg day, at least until tomorrow lol

Colleen

W1/D2 Legs & Abs

W1/D3 Bodyweight HIIT

WOW HELLO TRICEPS 🔥🔥

Question? Do you have an alternative/beginner version to the down up dogs???

Justine Kitzen

As I women, I don’t enjoy this workout.

Elizabeth

W1/D4 Full Body Pump

Awesome workout!! Did the whole circuit in the rain and still felt the burn!

Definitely needed a drink after that workout 💦

W1/D5 Water Jug Workout

I loved this! It was a quick exercise but it definitely left my abs in a little pain, totally worth it

Paulina

Another epic circuit 👌🏼 feeling like my abs might actually make an appearance this summer 😉☀️😜 all the way in New Zealand 🤙🏼

W1/D6: 15Min Oblique killer

Wowzers that was hard 🥵 The swear jar is definitely full after that work out 😬

Dead after that round of burpees; I feel like I have two workout partners 💪 what is their name? 😄

W2/D1 All Gas, No Breaks

Another great one 👍🏻 can’t believe I’m saying this but I’m starting to like these burpees 🙃

So far one of my favourite workouts! I just wish that the “check function” for sets was there, it would have been easier and more competitive. But, I did 3 sets :)

Didnt think I would get through six cycles of that! Woot

W2/D2 Beach Pump At-Home

Catching my breath after all those stairs

Wasn’t expecting stairs for the workout, and have none readily available nearby.

Kimberleigh

W2/D3 #NoszkaStrong

Loved that one! Socks on hardwood floors work well as sliders

It’s really hard, I can’t do anything, but my body  looks really good after 2 weeks. Mayby in the future i can repeat 50% of what You do😂😂😂😍💪🏼💪🏼You are my role model !!!💪🏼💪🏼💪🏼

Wouldn’t recommend 1 arm push-ups for beginners

W2/D4 Full Body Slide Workout

W2/D5 All legs

W2/D6 Quick Ab Sweat circuit

W3/D1 Back to the Basics

You change my life, my diabetes is crazy, I hardly take any insulin💪🏼💪🏼💪🏼

W3/D2 Full Body & Abs

W3/D3 At-Home Core Circuit

W3/D4 Full Body Burn Out

I follow you and inanna on instagram and you guys are really my inspiration. Thanks for keeping the good vibes on instagram truly the best 🙏🏽

Always right 💪🏼💪🏼💪🏼😎

W3/D5 Pumped Up: Body Moving

Hey, just wanted to ask a question
Ramadan is starting, and would like to ask if I should still keep on doing the hard workouts, or keep it low this month?
How can I maintain myself while working out without water?

Sprandi commercial is georgeous, when i see Your abs i stop eating unhealthy😂😂😂

W4/D6 9 min abs

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