Name: Playbook - Magnus Lygdback - W1/D4 Cardio, Legs & Core
Uploaded: 2024-05-06T20:45:07.245Z
Duration: 50 min
Description: W1/D4 Cardio, Legs & Core

So super good therapy/rehab workouts. I have a torn ACL so I couldn’t do the sprints and replaced that with the bicycle.

Elizabeth

Huyen Bezverkov

I didn’t have a stability ball but improvised!

Mandy

A great challenge because I hate running.

Celeste

It seems to me that all the women’s training programs have too little volume of leg exercises.

Carolina

Rebecca

Melanie

Great but can you make it possible to re-do the program without erasing all past progress from previous rounds? I like repeating programs…

Meghan

Really good workout! Sweated a ton, but felt really good and strong!

Tori

This program is a favorite of mine❤️🤜🏼🤛🏼

Jeanette

It was so freaking hard! Don’t be fooled by the lack of heavy weights 😝

Jenny

Willard

Jeremy

Patricia Wendell

Dollie

Claudia

today was a tough one!! awesome as always

Caro

Selina

Loved everything about this. Super dynamic interesting movements that will keep every part of your body engaged. I was a little curious whether the last workout was 20 each side or 10 each side which adds to 20. I think it was probably the latter of the two, but I did 20 each side to stay safe.

Taylor

I didn’t realize leg curls with a ball would be so hard.

Jesse

Mirka

That was hard and awesome! Question: are the knee taps with the stability ball 12 reps per leg or total?

Sara

In all honesty I had to complete the sprints before and after the workout🥲 and I couldn’t do the leg tuck on the stability ball so double but I just did regular leg tucks🥲 but to push myself after that failure I added a kettle ball AB workout 10reps/3sets. I’m so drenched

Kayla

Lilamaria2904

Great pick me up! Sprints were tough for a non runner like me!

Avery

My goal really clear to lean and get mussle

Maturos

Data

Sprints too long but I can do it! This workout really great

Tough sprints! And the burn🔥 during/after leg curls and hip thrusts on the stability ball! 🥵 Hollow hold in the end was too easy, need to think of an alternative... 🤔

Melinda

The treadmills were full, so we stairstepped. My butt and hips were already burning, and then this!

Regan Krager

Wow! Those swiss ball workouts REALLY worked out my legs. They are exhausted, and thank goodness! What a workout today! I loved it.

Thank you Magnus!!

Kendi

Carol

I thought this was going to be fairly light but the hamstrings haven’t been put through their paces for a while so…ouch! 😄

Paul Lally

Leigh

Sham

Sprints were wild! Love this routine 💪

Karla

Dina program är som ett lyckopiller, man blir inte bara glad utan stark också💪🏼😅

Trevlig helg Magnus💫❤️

Rick Sullivan

Dang those sprints yo! ….. that crushed me haha ;-)

Thanks for a fun challenging workout. I really like that you “train with me” - appreciate the videos. And appreciated that this workout required minimal gym equipment. I train at home so sometimes have to be creative with modifying some of the exercises. This was great - thank you! 🙂

Cheers

Ashley

Naelle

Weighted core exercises??😍 Love your workouts

Rosa

Was a hardcore cardio set! For the sprint my treadmill was at 10 mph as his max so I suppose was ok. Anyway I made all the sprint on the tombraider with the same speed😋

Enrique

That leg set was amazing and also killer.

Kelly Sabey

Wahab

Kristina Tan

At first look—I thought it’ll be easy. Those stability ball hip thrusts were challenging! My hamstrings were on fire!🔥🔥

Lydia

Make sure you push yourself to do the sprints - start slow to find a pace that allows you to get all six in. After the sprints, we're doing mostly core. 

Great job. Almost through week 1!

- 2 min sprint, 1 min walk/rest
- Go at a pace that is manageable for you
- Pick up the pace towards the end if you do not feel challenged enough

HIIT treadmill sprints

Perform the number of reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Forearms on ball keeping you stable
- Inclined plank position 
- Drive your knee in the ball

Knee tuck on stability ball

- Back completely flat on ground
- Rotate legs, slightly bent, side to side

Side to side abs

Core circuit

Perform 10 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Shoulders flat on ground
- Hips raised off ground
- Roll ball from heels to bottom of feet

Leg curl with stability ball

- Back flat on ground with
- Legs 90 degrees on top of ball
- Bottom of feet push off ball 
- Keep the ball as stable as you can

Hip thrust on stability ball

Lower body circuit

Alternating stability ball hollow hold

W1/D4 Cardio, Legs & Core

Getting back into strength training - Feeling amazing afterwards! 🏋️

Alicia

Greys

Somewhat easier than advanced at home program

W1/D1 HIIT, Legs & Core

Momo

W1/D2 Back, Chest, & Shoulders

Challenge if you want it to be. Good sweat.

Angela

Third day of deadmills in a row is killing me

W1/D3 Arms, Outside Shoulders & Core

Very good sweat. It can be as challenge as you want.

Annaleis

W1/D5 Upper body, Arms & Core

Great workout! Those mini bands are no joke

Box jumps at the end were killer-good. Gonna feel this one tomorrow! Thank you!

W2/D1 HIIT, Legs & Core

Terrence

Fredrika

W2/D2 Back, Chest, & Shoulders

Charlotte

Great, great arm workout 🔥💪🔥, love the core workout at the end also 😍🔥😊!!!!!!!

Shauna

W2/D3 Arms, Outside Shoulders & Core

Those hip thrusters are no joke - amazing workout!

Wonder woman

W2/D4 Cardio, Legs & Core

Tina

W2/D5 Upper body, Arms & Core

Susan

W3/D1 HIIT, Legs & Core

I was sick for 3 days but came back feeling good.

Still can’t do the windmills as shown but I’ve modified and am seeing some improvement. Thank you!

W3/D2 Back, Chest, & Shoulders

Those stability ball passes hurt- but worth if

Linda Petersson

Deadmill today again. 🥵
Heavy core excersice, my ball was too big. 🤔

W3/D3 Arms, Outside Shoulders & Core

Sprints are the death of me. You would think i would be used to it by now but nope

W3/D4 Cardio, Legs & Core

Starting to feel super strong! Really loving this program 💪🏻💥

Don't know. It's hard to "occupy" 3 stations/weights on a crowded gym...

W3/D5 Upper body, Arms & Core

W4/D1 HIIT, Legs & Core

Can really feel those extra sets, exhausting

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

Great workout! Increase in reps is Felt thank you!

W4/D3 Arms, Outside Shoulders & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

W4/D4 Cardio, Legs & Core

Would be great with more detailed guidelines or framework for how to continue the program beyond week 4

W1/D4 Cardio, Legs & Core

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