Name: Playbook - Magnus Lygdback - W1 / D3 Bodyweight beginner
Uploaded: 2024-05-06T20:45:07.642Z
Duration: 40 min
Description: W1 / D3 Bodyweight beginner

Marcin

These workouts seem very short and I don’t understand the water timer.

Austin

Pretty good. Seems like less than 40 min by a bit.

Matthew

Awesome. I can see your form well through some 180 degree camera shots so that helps quite a bit.

Tugce

Alejandro Mantilla

The exercises are great, it’s just unclear to me how many times I do the circle rounds. Is it just once through all circle rounds (2 rounds each) or do I keep going for 40min? It would be lovely if that was a bit clearer. Thanks

Cathrine Elmerkjaer

A step up from the first day! Getting me pumped!!

Aaron

MegaGirl611

I can see I need to continue working on my endurance and my lower body strength. Great workout and eye opener!

Edgar

Loved this! Challenging, but not too much, and it gets you used to training. Ty!!

Penni

Jacek

Just the right amount to get back in shape. I am sore but mobile. Thanks and see ya tomorrow!

Paul Wyon

Marco

Do we rest between each session and how long 30 sec or one minute? Some of the excercises didn't have a rest time so I assume no resting in between. 🙂👍

David

Phil

Having issues with the windmills. Any suggestions? I’m all ears!

Alex

Willard

Micah

Casey

Great workout, harder than you think if done properly

Dion

Firecracker

Andrew Arnold

What makes 30 seconds feel so long? Windmills! 🤣

Barbara

Laura

Pavlo

Carlos

John

Pedro

This is a great progression from the first two workouts.

Heather

Daina

the timer could use a count in before the workout timer starts.

Karl

This is a good quick workout! Nice to have something I can do at home 💪

Sami Silden

Still sore from the first day but this was good. Just enough to work the muscles and get a burn going without over staining the muscles that were always achy.

Ricky

Natalija

After 3 months off after injury this is a nice re-intro! Got my confidence back to re-enter the gym.

Char

Fine.   I think I am not as “beginner” as I thought I was….(I’ve had some time off after an injury and I’m not as fit as I was, but apparently haven’t lost as much as I’d thought😊)

Jennifer

Kirsi

Nicole

Pati

Was very sweaty for a Monday morning before work session 💪

Isabel

Kadri

Mars

Lola

Todd

Timer isn't continous. Have to restart every set

Catherine

Wayne

It made me work, but more importantly, it allowed me to see where I stand in my abilities and what my current level is. Thank you, Magnus!

Does the windmill rep have a break in between?

Isabella Branstrom

Great instructions but not clear enough on the repetitions and when rest should be

Emma

- Bring your foot off the floor and touch and object in front of you
- Immediately repeat on opposite side 
- Increase speed as you feel comfortable

Toe touches

- Bring one knee up as high as you can
- Repeat on opposite side
- Use your arms for momentum 
- Increase speed as your feel comfortable

High knees

Warmup/HIIT

- Start in plank position placing your hands on a table or chair
- Bring your body down slowly bending at the elbow
- Come down until you are close to the chair
- Push through your hands squeezing your chest to come up

Pushups on table/chair

- Start with a shoulder with stance
- Step to the side pushing your hips back bending at the knee
- Touch your foot with your opposite side

Lateral side shuffle

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

Circle set

- Place your legs outside of shoulder width
- Squat pushing your hip back
- Push through your feet to come up
- Front kick one leg 
- Keep your hands on your waist

Squat to kick

- Start with your legs shoulder width apart, holding two jugs by your sides
- Curl the jugs up squeezing your bicep at the top
- Come down slowly

Bicep curl with water bottle

- Keep your arms extended with a slight bend at the elbow through the movement
- Bring your arms up to shoulder width height

Lateral raise with water bottle

- Lay on the floor with your arms extended 
- Bring your legs of the ground keeping a slight bend at the knee
- Let your legs come down on one side with out touching the floor
- Bring your legs back up and repeat on the opposite side

Windmill

W1 / D3 Bodyweight beginner

Getting my grandson into working out and this is a great introduction.

Michael

Hi. That was good for the 1 st day. Working out after 15 years. But felt great. The right amount of pressure on muscles n lungs. Thanks.

Chetak

W1 / D1 Bodyweight beginner

Muna

W1 / D2 Bodyweight beginner

After yesterday's workout, I could feel a comfortable burn on the back side of my legs.

Amazing. Legs still hurt from yesterday but damn it feels good.

W1 / D4 Bodyweight beginner

It felt good, I still feel my body is getting into rhythm, but I enjoyed it!

Yael

I still don't understand how to execute the exercise routine to reach 45 minutes, is it perhaps after finishing the routine with the series that it says, do you have to repeat the training again two more times?

Mabel

W1 / D5 Bodyweight beginner

I’ve been waiting to leave a comment until I had the first week under my belt. It has been perfect. Thank you.

Fredrika

I did both day 6 workouts. The walk complemented the workout greatly.

😊😊😊this has been a fantastic start to getting back after a shoulder injury.   Lighter than I usually would go, but it felt so good to move and it was completely doable and BEST OF ALL I have not reinjured myself! 😊

W1 / D6 Bodyweight beginner

I feel my lower body getting stronger or more fit. I need to work on my upper body more. I struggle with the chair.

This is great! I had to skip the last two days because of a 24h bug but jumped back in and feeling worked over. I thought i was active enough with surfing and this starter program would be easy but I was so wrong. Thanks Magnus, I’m looking forward to seeing you the full programs soon!

I skipped training for 2 days for personal reasons and today I barely   finished the sets 😒💪🏻

Jose

W2 / D1 Bodyweight beginner

These walks are a great complement to the previous day's workout.

Easy peasy… building up my strength gradually

Felipe

Was sick today. Still did it. Glad I did.

W2 / D2 Bodyweight beginner

How can the windmills look so easy?! 😂😂😂

W2 / D3 Bodyweight beginner

Even my dog is feeling better with this walks.

Great walk. I did repeat a few of the exercises from yesterday prior to walking.

It’s starting to be my favorite program cause you can tick any workout I felt like walking today than working out and I can tick this working but other apps don’t let you do that. It feels amazing!

W2 / D4 Bodyweight beginner

I've been out of the country and took a week to get back into the workout. I did take care of myself while gone. I ate well and did light workouts standing cardio like in this sessions, and with dumbells. I was able to restart just where I left off, which is a huge gain. Your app motivates me to take care of myself!

By the start of de 3rd week, the body is starting to feel sore

Julian E. R. Higareda

Great workout. Im getting used to the routine and can move through the session a bit faster and. My body is still catching up but feeling good! Thanks Magnus

W2 / D5 Bodyweight beginner

I read somewhere it takes two weeks to feel stronger, so yup hereby confirmed 💪

A lot of walking. I have to get back into jogging.

W2 / D6 Bodyweight beginner

What a great finish. My body feels like it wants to keep going!

W3 / D1 Bodyweight beginner

I needed this easier workout today.  Crushing me and i love it
Thanks Magnus.

Sarah

W3 / D2 Bodyweight beginner

Hard, hard, but dam feels good once finished, if I can do it so can you! ;)

It was pretty good. My muscles are pretty sore but im able to stay in form. I this is my body catching up to the level it wants to be. Thanks Magnus

Eugene

W3 / D3 Bodyweight beginner

So it snowed again here and got bad when I started my treadmill - I only got 16 min in, but I ran for 3-4 min and did a little over 200 calories then shovels snow - hopefully that worked for equally the time I didn’t do on the treadmill 😅

Marcus

Did 60 min - every ten min I did a 30 min sprint - and the last ten min I did a 1 min 30 sprint. So much sweat lol. I’m gonna be sad when this course is over in two more days

W3 / D4 Bodyweight beginner

Minerva

Really good workout, I've lost close to 15 lbs with these workouts, of course, I'm eating better..no sugars, breads

Steady…just what i needed. Thanks Magnus

W3 / D5 Bodyweight beginner

Yay! I finished the program! Now I can upgrade to superhero training 😁

My jog/walk wasn't as long as I wanted, but feels good to be out

W1 / D3 Bodyweight beginner

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