Name: Playbook - Matthew Noszka - Water jug workout
Uploaded: 2021-07-07T12:58:43.620Z
Duration: 45 min
Description: Water jug workout

Benito

10 minute warm up 

Water jug squats
Water jug overhead press
Water jug single leg deadlift
Water jug row 
Water jug Burpee with lateral jump over
Water jug swing 
Water jug  V up 

10 Minute cool down

-Make sure you use this as a warm up
-By the end of the 10 minutes you should be breaking a sweat

Warm up run

-Stand with feet just outside shoulder width apart while cradling your water jug 
-Squat down until your elbows go between your knees
-Stand back up to full extension
-Repeat

*Water Jug Squats

-Stand with feet shoulder width apart while holding your water jug in your hands near your upper chest
-Press the water jug overhead until your arms are at full extension.
-Lower jug back to starting position. 
-Repeat

*Overhead press w/ water jug

-Stand with feet shoulder width apart while holding your water jug in one hand 
-Hinge at the waist lowering the jug to the ground as the leg opposite is elevated and stays elevated throughout the set.
-Reverse the hinge and stand back up 
-Repeat

* work both sides

*Single leg dead lift w/ water jug

-Stand in a stagger stance with a hand on a solid object for stability and your jug in the other hand.
-Row the jug from full arm extension to wards your lower abdominal region until your elbow passes the mid point of your body at a minimum
-Repeat for other side and desired reps

*Work both sides

*Water Jug Row

-Stand with feet at shoulder width with your water jug to your side.
-Drop down to your hands and perform a burpee.
-As you reach the top of your burpee jump lateral over your water jug 
-Repeat side to side

*Burpee with water jug lateral jumps

-Stand in a wide stance while holding your jug in one hand
-Swing the jug back behind your legs and then forward to shoulder height.
-At the top of the movement switch the hand on the jug.
-Repeat back and forth

*Work both sides

*Water jug kettle swings

-Perform a V up while holding your water jug in both hands in front of you.
-Repeat for desired rep count or time

*Water jug V up

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

Cool down

Water jug workout

Would love to have Matt talk and coach more as he demonstrates and would love to see more no-equipment workouts of various lengths

I can say it too hard for me at this time after a year not get an exercise. But so far everything great.

Claudia

💪🏼💪🏼💪🏼 when new video ?

Kuba

#NewYearNewMe No Equipment Pump

Bodyweight HIIT

Alex

Courtney

Full body from home

Max Hultner

Feels good to be back at it after uni final exam period! It was a really good one and personally I prefer when the workstations contain a timer instead of number of repetitions!

Killian

At-Home Core Circuit

Zuleika

Absolutely loved the workout and being able to do everything from home where I had all the tools necessary! Thanks for what’s going to be a staple workout of at least once a week for me!

Ashley Powers

No Equipment #NoszkaStrong

Ko1992kp.

Legs & Abs From Home

Jenna

Celeste Bella

Beginner At Home Full Body Workout

Khadija

Full Body Burn Out

Great! Nice to have workouts that are challenging

This is my favorite workout since I started your training! I really like having a big station like this! I can't wait for the gyms to reopen in Canada so I can do the other workouts with the equipment :)

Water jug workout

Community

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