Name: Playbook - Magnus Lygdback - W1/D2 Chest, Core, HIIT
Uploaded: 2024-05-06T20:45:07.238Z
Duration: 40 min
Description: W1/D2 Chest, Core, HIIT

Emma

Beejeez those dragon kicks - wasn't pretty but got them done😂💪🏾😎

Louren

Hard work but done again dragon kicks are a killer #oldman #50

Sefton 

Evan

Pushups are a killer after the bench presses!

Tiffani Boucher

Emmelie

Marie

Adam

Carina Andreasson

Martin Grönwall

Very pleased with workout. Definitely will work with consistency.

Corey

Alex Williams

Doubled up today and tomorrow so I can catch up and the burn is amazing

Alexander

If the pain is real I have no doubt the winning will be more then double

Jamal Umanzor

Regan

Very helpful at identifying areas which are going to require specific work & patience 

Thank you

Chris O’Reilly

Nicoleta Daianu

The shakes are proportional to the time you take off i.e today was shaky!

Mark

Zachary

Are you TRYING to make me look like a fool, Magnus? Struggling to put 12 KNEE PUSH-UPS together, tears steaming down my face!? Because that's what you've done!

Wendlin Jonas

I both hate and love dragon kicks. 💪🏻💀

Courtney

Eric

Vincent

Jeppe

Angela

Don't like chest days that much, or at least not incline chest presses, today in the smith machine since the other was occupied...
It went well. Dragon kicks are hard! 🐲🦵🏼🥵

Melinda

Very good one! 💪🏻Really like the chest press! Can't do push ups on my knees cus that hurts so did normal ones instead 😊👍🏻

Carley

Gettin in some work before work. Great chest workout. Focusing more on form and less on hitting the PR’s

Charlie

Rotator cuff exercise says 30 min. I suspect this should be 30 seconds?

Peter Karby

Carl Carlsson

Another top workout feeling it bad lol 😂 #50

Paul

Raffaella

Johan

Bart

Tristan

Dori

That cable work after the other chest exercises.... whoa now! Sick workout

Schuyler

- Airdyne warm-up
- Airdyne sprints

Warm up Superset:
- Rotator cuff inward
- Rotator cuff outward

- Barbell bench press
- Dumbbell press
- Cable chest fly 

Superset: 
- Dragon kicks
- Push-up on knees

Airdyne bike (slow)

Airdyne

- Place your band around a stationary object 
-Stand with your back to the object with the ends of the band in your hands and your hands rotated out to the sides and your elbows tucked to your sides
-Rotate the bands internally ( bringing your hands together)
- Rotate  your hands back to the starting position in a controlled manner

Rotator cuff with super band ( in rotation)

-Place a band around a stationary object at roughly waist height
- Hold each end of the band in your hands with your elbows bent at 90 degrees at your sides
-Rotate your hands out causing external rotation 
-Rotate your hands back to the starting position

Rotator cuff with super band ( outward rotation)

Warm up superset

- Set a bench at incline
- Pick up barbell from rack lower down to chest and push bar back up
- Hands slightly wider than shoulder-width
- Lower slowly and accelerate up

Incline barbell chest press

- Back flat on bench
- Nice controlled movement down
- Accelerate up

Dumbbell chest press

- Lean forward
- Slight bend arms 
- Explode forward and release slowly, squeeze chest at top

Chest flys with cables

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon kicks (bench leg raises)

- Knees bent, you can cross your ankles
- Lower your body down until your chest touches the floor
- Push back up

Push-up (on knees)

Superset

W1/D2 Chest, Core, HIIT

Love the challenge thus far buddy! 2024 is my biatch lol

MegaGirl611

Start Strong 2024 Challenge Intro

Thanks super helpful, I just started today and it was nice to change a bit my usual routine 💪💪

Luis

Wasn't sure what to expect here but a nice build up for the hard stuff!  I'll be back!!

W1/D1 Legs, Core, & HIIT

D3: and I really liked it🤘. Back tomorrow✌️😘

W1/D3 Back, Backside shoulders, Core & HIIT

Oh those switch blades😩😮‍💨😅

As always ninja but good #feelingallmyage #50

W1/D4 Arms, Outside shoulders and HIIT

2 mile hike, up 1,000ft. Watched the sun rise.

Rhiannon

Leigh

W1/D5 Cardio

Slow & steady today. Back into after being sick - lower weight. Feeling good🤘🤞👌💪🏾

Great!! Just that I thought it was going to be different week per week but it was great added a few excercises to finish

W2/D1 Legs, Core, & HIIT

Dragon-kicks getting better. Slow n Steady & kinder to the body  after 2 weeks off crook. Consistency is key🤘

Improvements all round today well impressed with myself #oldmanphys #50

W2/D2 Chest, Core, HIIT

Back into the groove and digging it💪🏾

Simon

Those sprints don’t get any easier 😅

W2/D3 Back, Backside shoulders, Core & HIIT

In the Zone baby. Needing to up weights a bit.

Mikaela Secore

W2/D4 Arms, Outside shoulders and HIIT

Went for a light jog with the pup. Felt Great!!

Nichole

Carmen

W2/D5 Cardio

Getting better every week...tiny increments

Test week for me last week so continuing on week 3 this week stronger and faster test marks prove it #oldman #50

W3/D1 Legs, Core, & HIIT

W3/D2 Chest, Core, HIIT

W3/D3 Back, Backside shoulders, Core & HIIT

Wooooh those sit-ups, I'm getting better😮‍💨😅💪🏾🤘

W3/D4 Arms, Outside shoulders and HIIT

Played football with my son, wife, and nephew!

Layne

Opted for two hours of yoga and zumba this time around! That still counts as cardio, right? 😜

Jacky

Gabriela

W3/D5 Cardio

Always a pleasure working out with this guy❤️

Great workout as always. Added on goblet squats and made the last circuit three moves by adding standing calf raises. Off for a quick mile run.

Brandon

W4/D1 Legs, Core, & HIIT

Those pushups at the end are a killer finisher!

W4/D2 Chest, Core, HIIT

I love the side planks at the end! Didn't take many rest periods because I was rushing so I felt good!

W4/D3 Back, Backside shoulders, Core & HIIT

Always struggling a bit with the plank taps because of my triceps shaking so much 😅

I did a condensed workout because I have to catch a flight today! :3

Rachel

W4/D4 Arms, Outside shoulders and HIIT

Amazing program. Really enjoyed it, do see a difference. Love that it wasn’t that intense and I see result. I added 30 minutes of Spinning everyday. Which program do U do now have 10 kg of fat to lose still, what do you recommend?

W1/D2 Chest, Core, HIIT

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