Name: Playbook - Magnus Lygdback - W1/D1 HIIT, Core and lower body
Uploaded: 2024-05-06T20:45:07.572Z
Duration: 45 min
Description: W1/D1 HIIT, Core and lower body

First time I was forced to lower the Number of exercise in one rep but I will work on it 🙂 feeling great.

Andrej

Luís Telles

Sara 

Marcin

Charlotte

Hey Magnus, 
Fellow Swede here, thanks for your thoughtful guidance all these years.  I’ve always watched, wanting to start but lacking the courage.  Today, as a 42 yo dad of two small kids, I decided it was time.  Not sure I can justifiably slide that complete bar, because my form was abysmal, but I worked day 1 to failure, which I guess is progress 😅
Going to keep at this mother and see it through.  Couldn’t do it without you bro!
Mike

Mike

Nina

Elizabeth

Gabrielle

Lara

I need improvement but since I just became a dad your workouts are motivating me even more to become the best version of myself. Thanks for what you’re doing.

Joshua Goodner

Back to if after being sick again… but never did it better!

It was great! I have worked out for a while but just weights so I wasn’t burning enough calories to rid some fat. I decided to do two of your programs first then start with a weights program. It was fun. Thank you.

Sarah

Rebeca Romo

Hard but good 😊. I wish you could also include a variation during warmup for people who can't jump because of a knee problem.

Yanet Vera Perez

More clarity on if repetitions are for each side or both if we are alternating between legs

Priya

Coming back once more… always hard to start over.

Marie Breuer

Compared to
Other apps quite confusing . Not easy to navigate while exercising . Better if the exercises was a class with rest incorporated etc

Michelle Andrén

Elisee

Stephan

It was intense. Given the timing, I thought it was gonna be easy but, damn, I feel great!

Nicoleta Daianu

Wonderful. I'm looking forward to more challenges.

Carisa

Tayler

Bridie

It wasn’t you who need to I prove the work out was great I’m rating my own performance and it wasn’t the best today.

Rachel

Loved, wish I could verbally tell the system when my rep is complete or the time evolutions automatically completed. Exercises were awesome!

Tiffany

Tlnd4life

Quick to the point, not difficult at all, got a nice little sweat in and the core kicked my a**. Will definitely be back!

Daisy

Definitely a good workout to get back into for the beginning. Dropped the rup count from 20 to 5 at the tail end of this workout, I have 0 core as of the moment. We are going to remedy that.

Vincent

Crushed it in 27 min so double up next time for me!

Jenn

Benjamin

This application is just that what I need.
Congratulations for idea,concept and everything.
Thank you so much.

Milica

Back to it for the third time. Impressive that if you don’t do it for a while, the body just loses all the conditioning… tougher than all the times I did before.

Jason Perrin

Fantastic workout!! Can’t wait for the weeks to come!🙌🏼

Gage Godwin

First time working out in a minute, definitely felt the burn

Thomas

I will avenge my body. I will save my health. I will kill my adipose tissue!!!!

Challenging but rewarding, or at least i hope to move away from bed tomorrow 😂👌🏻

Sebastian

Great way to kick off an exercise routine after a hiatus!! Thank you :-)

Anna Mikkonen

Taylor

Home for holidays, can’t get to a gym.SO GLAD this program on there so not missing day day!! Sweaty and feeling good 👍🏼

Jasynda

Looks easy on paper, not so much when I am doing it

Daniel

It was great! Loved the timer it was so helpful.

Soontara

Raul

Omg what a training so intensive !! Thanks

Ilham

First 60sec hollow hold I got. But the other two…. Phew!

Alex

William

Welcome to my new 4 week at home sculpt program. We will work hard over the next 4 weeks , picking up the intensity weeks 3 and 4. 

If you want to add more intensity, simply add more reps, execute the exercises quicker and reduce the rest time. 

** You will need to a chair, table and ideally 2x 1 gallon water jugs 

Please keep me updated with your progress and message me through the app. Work hard!

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed)

- 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

- 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

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

- 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

- Bring your shoulders, arms and legs off the floor 
- Keep your entire body engaged during the exercise

Hollow hold

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

W1/D1 HIIT, Core and lower body

Couldn’t quite complete this.  Did the first ten reaching push ups but had to resort to normal for the second two sets.  Likewise most exercises were modified in some way with a focus on trying to keep the spirit of the movement in a clean form.  Worked to failure on day two!

W1/D2 HIIT, Core and upper body

Couldn’t do it in one sitting… had to rest in the last round. But did it.

Great workout! Can definitely do it in less than 45 minutes if you buckle down and make it a HIIT!

Valerie

God only knows how much I wanted to give up. But I didn’t. Done!

W1/D3 Full body

Tonight was a break compared to yesterday!  Doing full body a day after upper body kicked my behind.  I even accidentally left an f-bomb in a public comment by accident!  I thought I was typing in private.  Magnus, take it as a compliment that your program inspired some colorful language 😅

Great! Feeling ready for what’s to come!

W1/D4 HIIT, Core and lower body

Don’t skip any day because it will become a real challenge to continue. Great workout.

Huyen Bezverkov

W1/D5 HIIT, Core and upper body

Definitely challenging for beginners with 30s break

Finished. Couldn’t take it any longer… thank God it’s rest tomorrow. These 15 s less on rest make a huge difference…

W1/D6 Full body

Emily

Love these move, good sweat but not hard for beginners

W2/D1 HIIT, Core and lower body

I feel like I got better with the intensity this week compared to the first one

W2/D2 HIIT, Core and upper body

Took a couple days off after last upper body, but doggedly determined to keep on till the end and then try a new one.  👍

As a beginner, I got a lot better today. I greatly decreased my break times. Good sweat.

Not easy but not that hard. Hoping to get better.

W2/D3 Full body

I skipped 2 days but was able to do this without breaks as a beginner. Good exercise

Tough… work again making me miss four to five days training… coming back is never easy.

Definitely something that kept me on my toes

Mars

W2/D4 HIIT, Core and lower body

Starting to feel easier.  Looking forward to amping it up in weeks 3 & 4!

Not easy but definitely not as hard as before.

W2/D5 HIIT, Core and upper body

W2/D6 Full body

Damn hard… wanted to give up so badly. Not today tho.

Definitely have protein shake before starting this week. I found it easier to do all the reps at one sitting instead.

My advice… don’t start this week if you didn’t have enough sleep or protein…

W3/D1 HIIT, Core and lower body

I skipped 3 days. Definitely very rough but felt really good afterward. I would suggest to go back a few days if you skipped before going into this exercise. The hardest part is superset 1.

I don’t know how I did it… but I did it.

Good to be able to finish it into such a better note than ever. Secret: good sleep + diet and avoid skipping days.

W3/D2 HIIT, Core and upper body

Another rough day but it feels very good. It’s a bit easier if you do 1 min at a time instead of 30s each.

I can barely press the buttons here on the keyboard… Again… God only knows how I finished this once more.

W3/D3 Full body

One more day completed. Bit easier than before!

Hard but I can feel it is getting 1% easier haha

W3/D4 HIIT, Core and lower body

Finally getting easier. Still tough, still sweaty but closer to the goal.

Tough but I definitely feel myself improving!!

Great workout 🏋️‍♂️ 💪🔥😊!!!!

Willard

W3/D5 HIIT, Core and upper body

The only hard part is the push up. Very good sweat.

God only knows… God only knows how I still make it to the end.

Completely dead! But always getting better.

W3/D6 Full body

Was supposed to be easier… but I guess it isn’t a good idea to do full body one day before this…

Unbelievable how much I improved after these first three weeks!! Can’t wait to be in shape again!

W4/D1 HIIT, Core and lower body

Skipped 4 days and it felt like eternity to finish but I did it!

Going on week 4 feeling so much better about it. Still tough but I don’t feel like I’m dying at the end almost throwing up as initially. Now it’s okay!!

W4/D2 HIIT, Core and upper body

It was brutal but I really liked it. I did it again! Haha

My gosh. How in the world did you make this so difficult???? I can’t believe I went through all of this. It really hurt today. But that’s it. It’s done. One more victory. Osu!

Yesterday was an illusion. Ffs… so damn hard today!!!!!!! Barely made it alive.

W4/D3 Full body

Everything turned me down today. Work almost got the best of me. Not today tho. Not today. Did it once more and f* you world.

W4/D4 HIIT, Core and lower body

Way past my workout time… but this world… this job… ain’t got no voice over my health and my body anymore. I’m on it!!!

Had stopped for four days due to commitments but I’m back. Not giving up.

Never easy. But finally not as hard as before.

W4/D5 HIIT, Core and upper body

Had to stop some secs for a break. Toooough to be back after just two days off.

I just can’t believe it… never gets easier. Can’t believe I’m done once more.

W1/D1 HIIT, Core and lower body

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