Name: Playbook - Magnus Lygdback - W1/Day1: Cardio HIIT + Legs + Core
Uploaded: 2024-05-06T20:45:07.451Z
Duration: 45 min
Description: W1/Day1: Cardio HIIT + Legs + Core

Mike

That was something! Legs are tight and abs are screaming! Couldn’t get through the last ab exercise without a couple 5 sec pauses each set! Drenched in sweat and loving it!💪🏽🏋🏽‍♂️

parke

Great workout, I definitely expect to see progress from this

John Egger

Now I’m understand how Alexander got those abs🙌🏻🥵🥵🥵🥵

Max Seppälä

Insanely brutal! Muscles were hurting I didn't even know I had..LOL

Amman

It was much harder than I expected ! Nice combos!

Kirill

First work was really rough. Pulse above 136 the entire time. And is the worst my weakness

Mathias

It was amazing challenging but great thank you

Elier

Tough on the abs,  what I was looking for.

Felipe Gudino

Killer. I’ve been lifting for years but decided to take a step back from weights. This killed me. In a good way

Dylan

Interesting and varied. Challenging without being a grind.

Jesper Albrechtsen

Day one and I am very excited. All I ever wanted was step-by-step instructions on how to achieve a physique similar to Alexander Skarsgård (lean and strong without huge mass).

Patrick

Luis Angel

Only back training won't be long getting fit again with a workout like that good job!

Aoife Clarke

Henry

Excellent! Makes you sweat! Some of the same exercises as the Tomb Raider program, which I recommend!!

Courtney

Great. The stability ball was the gardets.

Edward

Good ty got my 13 year old and 11 year old doing the tarzan

Cory

Good sweat! Looking for auto the program.

Johnny

Steve

Matt

Hade inte väntat mig att övningen där men ska sträcka ut benet från medicinbollen skulle vara tuffast. Tack för bra pass 🙏🏼

Petter Stalin

Juan Pablo Lea Plaza Soruco

Dion

I have just finished shred challenge and thought i would try Tarzan and it destroyed me. Thank you!

Paul Wyon

Anders

Andrew

Gabriel

Eric

Great First workout looking forward to keep at it

Jonathan

Tessa

Jason Forsberg

Tough first day, but I feel great after! Stoked for the rest of the program!

Hunter Edwards

Out of all the sets the Swiss ball destroyed me haha 
Great workout. Looking forward to day 2

Tony Ingreso

Anthony

Pete

Mikail Ceran

Leigh

Came straight off The Beast thinking it’d be an easier day one. I. Was. Wrong. Intense.

I could only do half the core and modified box jump to step with knee raise. Very hard.

Jonathon

So exhausted and sweating so much. Could not finish the abs cleanly. Great start to a challenge

Johno

Katie

Ran this program last year absolutely loved it, looking forward to successfully completing it again. Great combination of strength and cardiovascular endurance thank you Magnus. Summer is just around the corner 😁

Rachel

Sandrelin

Alexis

Hey gents, it's 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

- Jog on a treadmill or outside for 5 mins

Treadmill 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

Front Squats with Dumbbell

- Gradually bring the weight down and explode up

Leg Press

- Grab a dumbbell in each hand, step out with one foot, lunge forward
- Make sure your knee doesn't come past your big toe
- Explode of the ground and return to start
- Complete all reps on one leg before switching legs
- 10 reps per leg

Lunge with Weights

Box Jumps

- 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

Skate Jumps

Finishing the day off with core! You'll have 3 rounds of this superset with knee tucks and sideways leg reaches on a swiss ball. Rest for 30 seconds in between rounds. Get after it!

- 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

Leg Sideways on Swiss Ball

Core Superset

- 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

l me remember who i am first, then I'll give feedback..lol

W1/Day2: Chest + Front Side Shoulder + Core

Really good workout and painful. The last shoulder superset was vicious

W1/Day3: Back + Outside Shoulders + Back side shoulder

Is it ok that I feel my self like I did the last training in my f.ng life ?

Rough as always abs the worst as usual 😆

W1/Day4: HIIT + Arms

Would be good if you could look back at previous weeks notes

Loxy

Wow really tough but loved it. Added 3 sets of calves and quads too!

W1/Day6: Cardio HIIT + Legs + Core

W1/Day7: Chest + Front Side Shoulder + Core

Nice intensity. Went lighter and was still tough! Great!

W2/Day8: Back + Outside Shoulders + Back side shoulder

Wow incredibly intensive but really enjoyed it!

Simon

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

W2/Day11: Cardio HIIT + Legs + Core

W2/Day12: Chest + Front Side Shoulder + Core

Today was a real killer can’t lift my arms anymore basically crawling home

W2/Day13: Back + Outside Shoulders + Back side shoulder

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

Stefan

W2/Day14: HIIT + Arms

Fantastic leg day. Went lighter to help recover for long distances

Back at after 3 weeks of sickness + recovery. I can tell that it’s been a minute

Carl Carlsson

W3/Day16: Cardio HIIT + Legs + Core

Great chest pump and good recovery for legs without too much running

W3/Day17: Chest + Front Side Shoulder + Core

Reduced number of running sets cause have a race in 2 days

Did uphills on tread and added abs at the end. Great back and shoulder pump!

W3/Day18: Back + Outside Shoulders + Back side shoulder

Great pump. Went lighter on a few to recover for long run.

W3/Day19: HIIT + Arms

W3/Day21: Cardio HIIT + Legs + Core

Great chest pump! Has kept it intense the whole time! Thanks!

Finished the session with 10 runs and push ups to failure :)

W4/Day22: Chest + Front Side Shoulder + Core

Fabian

W4/Day23: Back + Outside Shoulders + Back side shoulder

Wow still a great pump and nice and intense!

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Incredibly difficult pump but enjoyed it all!

Finished Tarzan.  Even did the dreaded bear crawls. Good workout and body recomposition is working.

My shoulders look, feel, and have the coarse dark hair of two ripe coconuts.

W1/Day1: Cardio HIIT + Legs + Core

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