Name: Playbook - Magnus Lygdback - W1/Day1: Cardio (HIIT) + Legs + Core
Uploaded: 2024-05-06T20:45:07.379Z
Duration: 45 min
Description: W1/Day1: Cardio (HIIT) + Legs + Core

This was great! I love the stability ball exercises, awesome

Laila Regalado

Nova

Susie

It absolutely annihilated me but boy do I feel great now 😂 Can’t wait for tomorrow!

Samantha

Emily

Lucy

Jessika

Norma

Harald

Momo

Emma

Loved it!! Had to adapt the stir pot exercise as thought is was quite difficult for a beginner.

Adriana

Minette

Fani

For a first one, it was not that difficult but good challenging for me, cardio a little bit intense!

Charlotte

Seriously I’m use to go heavy or go home, this following a program is new to me. The stability ball is a butt kicker and I will have to work my way up to full time on stir the pot. Love it!

Terri-anne

Anna

Courtney

Very good. Challenging for my current fitness level. I enjoyed challenging myself and loved the short intervals. Inspired to keep trying and watch my fitness and strength improve the more I do.

Phyllis

The ones I thought would be hard were easier. The “easy” ones were hard and had to alternate. For example, the side leg on the ball I ended up doing two sets then the rest on the floor. The stir the pot- 2 sets.

Cynthia

Jazzmen

Detta program var starten på min fitnessresa för ca 6 år sedan. Nu gör jag om det, så bra är det☺️🫶🏼☺️

Jeanette

Bennett

Loved it! Stirring the pot was hard AF, but I’m getting there

Euciane

Ilze

Gina

Gabriel

Great! Really felt my core and legs light up.

Monet

Isabella Grosvenor

Christina Begerska

I am getting back into it. Legs are always horrible. They affect my whole life when my legs hurt so bad. I took it light but finished the workout.

Katie

Great workout. Didn’t have access to the stability ball or treadmill so I sprinted/jogged outside and use sliders instead of the ball. Looking forward to the next one.

Renu

Jessica

Halfway through, I thought I died and went to Hell! 😬🙈

Elena

Alternatives for knee heavy exercises ( lunges ) and a step down/ beginner option for the ball exercises

Ayrleigh

Definitely made me sweat! Had to adjust a the stirring one to 30 sec instead of 60

Fallon R.

Mickaela

First workout post-partum. Painfully good 💪🏼

Kerianne  Nagy

Loved it but it would be great to have easier alternatives or have alt moves to have when gym is busy

Roseanna

Kristen

It was awesome. Thanks for introducing exercise ball, today I tried for the first time.   I felt a good challenging workout..

Stir the pots! I forgot how much I love/hate them! 😂

Abby Joslin

Good first workout my wrists are definitely gonna be sore tomorrow 😅

Lindsay Albert

Had to modify a lot cause of postpartum but felt super strong after! Perfect pairing for the 30 day booty challenge

Amanda

Amila

Jenn

Hey gals, time to get started! Day 1 today. Please keep me posted on your progress and let me know if  you have any questions! 

Tag me in progress and form pics/videos on IG  @magnuslygdback

Start of the day right with your warm-up! Today you will be jogging for 5 minutes on the treadmill before jumping into your sprints session. Get ready to work!

- Go at a pace you can sustain for 5 mins

Treadmill Warm-up (Jogging)

Warm-up

Cardio HIIT Treadmill Sprints

- Keep your arms locked, holding the weight on top of your shoulders
- Get your squat low, aim to go below your knees
- Back and posture firm, not arching

Dumbbell Front Squat

- Start with dumbbell in each hand
- Step forward into a lunge, step back on the same foot
- 10 reps on one leg, then 10 reps on the other

Dumbbell Forward Lunge

For this superset, you have 3 rounds of knee tucks and sideways leg swings on a swiss ball. Perform all of the reps for each exercise, then rest for 30 secs. Repeat 3 times.

- Start in a plank position with your shins resting on a stability ball
- Draw your knees in toward your chest and extend legs straight back out
- Be sure to maintain control of the ball the entire time

Knee Tucks on Swiss Ball

- Start in high plank position with your shins resting on a stability ball
- Lift one leg slightly off the ball and extend the leg horizontally out to the side
- Bring leg back to start
- Complete with opposite leg
- 10 reps per leg

Sideways Leg Swings on Swiss Ball

Superset

- Jump side to side (can pick up distance and pace as you get better)
- When you land, balance on one foot
- Then push off on the same foot (the opposite foot should not touch the ground)
- 10 reps per side

Skaters

- Use a stability ball
- Keep your core tight
- Rotate your arms in a circular motion on the ball

Stir the Pot

W1/Day1: Cardio (HIIT) + Legs + Core

Tough. Forgot how great this session felt the first time I went through this.

Tina

So amazingly effective.  I am sore all over. For upper body I have just been using resistance bands and found it challenginf

Jessy

W1/Day2: Cardio + Back & Outside Shoulders

Such an accomplishment to do all the sets when you feel like you can’t do another

Terri

Caitlin McElrath

W1/Day3: Mobility + Chest + Arms & Core

So good. Made modifications on one exercise. But made it through the entire workout which is a feat for me.

W1/Day5: Cardio (HIIT) + Legs + Core

Felt the burn but I feel even better now! Dragon kicks are a killer 😂

Really wasn’t in the mood for working out today but glad I showed up and did it!! 💪🏻

W1/Day6: Cardio + Back & Outside Shoulders

Alea

W1/Day7: Mobility + Chest + Arms & Core

I can do a much higher level in the cardio sprints this week! The stability ball is still a work in progress, but I still see the results happening!

W2/Day9: Cardio (HIIT) + Legs + Core

W2/Day10: Cardio + Back & Outside Shoulders

Anaïs Afrika

W2/Day11: Mobility + Chest + Arms & Core

The stir the pots make my lower back ache… any tips on how to stop this. I don’t normally have a bad back.

Still waiting for my body to get used to this workout, I’ve never been achy for this long. I mean all body parts let me know I did something.

W2/Day13: Cardio (HIIT) + Legs + Core

It’s always a great workout; skipped the cardio though due to recovery from illness.

Gabriela Zerger

W2/Day14: Cardio + Back & Outside Shoulders

I ended up putting a little more weight because I felt I can do more

MegaGirl611

W3/Day15: Mobility + Chest + Arms & Core

W3/Day17: Cardio (HIIT) + Legs + Core

Shannon Serena

W3/Day18: Cardio + Back & Outside Shoulders

Taylor

Stephanie

W3/Day19: Mobility + Chest + Arms & Core

W3/Day21: Cardio (HIIT) + Legs + Core

Puh I love it, slowly I grow into this flow feeling where I really enjoy it. Thx

W4/Day22: Cardio + Back & Outside Shoulders

W4/Day23: Mobility + Chest + Arms & Core

Week 4 2nd split legs down! Not gonna quit!

W4/Day25: Cardio (HIIT) + Legs + Core

Carmen

W4/Day26: Cardio + Back & Outside Shoulders

Great, I can already feel all the new big and small muscles I never knew existed

W1/Day1: Cardio (HIIT) + Legs + Core

Community

More workouts from Magnus Lygdback