Name: Playbook - Magnus Lygdback - W1/Day3: Mobility + Chest + Arms & Core
Uploaded: 2024-05-06T20:45:07.393Z
Duration: 45 min
Description: W1/Day3: Mobility + Chest + Arms & Core

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

Emily

Terri

Caitlin McElrath

Jessy

Celeste

The side plank pull throughs killed me LOL 🤣

Samantha

Lucy

Marie

Good. Had to modify some for my fitness level but was still challenging and very fun combinations of exercises.

Phyllis

I did this workout test but DNF because I was feeling crappy. Came back and redid it today. Much better!

Katie

I DNFd. Was really not feeling up to it today. But I did some and I tried. That is better than nothing.

Felt less sick today
Good overall workout
Rest day yesterday

Lindsay Albert

Alea

M!ssindependent1

Time efficient with the 30s rest and my arms are jello

Sandra

Mickaela

Meredith

Anyone else find it easier to count to 5 3 times instead of counting to 15 or count to 6 twice instead of counting to 12? 😂 also had to break the plank pulls into 2 sets of 8 (8 on one arm, then 8 on the other) but made it!

Tory

Any suggestions for alternatives if you don't have access to a cable machine?

Abby Joslin

Liberty.Clark@outlook.com

It took me longer than 45 mins but other than that it was a perfect workout!

Gabriela Zerger

Really good workout found the floor work superset difficult need to practice keeping my back to the floor and twisting when doing the planks.

Nadia

Had to home brew some of the exercises as I did this workout in the home gym! But everything went great! That core sequence is an absolute killer, but so thrilled I was able to stick out to 15reps each side. Stronger and stronger 💪🏼 in

Amelia

One of the best workout I had in a long time to go through the full sets and reps!

Phoenix

ChloeElimam

Tina

I would love if magnus did the full set in his video with us

Jacquie

Taylor

Catherine Adley

My arms were shaking too hard for the planks at the end, but I think that's a good sign 😅

Awesome! Thank you! Strong workout as always!

Courtney

I feel stronger and more motivated today. I did not finish the last half of the last superset. The pull-through planks were too difficult, and there were too many. I made a judgement call to stop, because if I pushed through, I would not want to come back to it the next day. That’s kind of what I did yesterday when I didn’t go super hard, and ended up motivated today. I know I will get there eventually as long as I keep coming back to it.

Tamara

The planks were hard! Great workout overall!

Jillian Whitton

Yvonne

Crazy windshields, arm collapsed for last plank. Shall attempt again later in the day. Loved working my biceps💪🏾

Shwane

Lena

APRIL

Geneva

The rest between sets is challenging. The last super set is hard 😅

Marieta Tisheva

Yaritza

Feeling so damn great 😊, loving the workouts 😍🔥🥵!!!!

Willard

Caro

Molly

Those cross planks kill me every time. Ended up modifying on my knees

Eileen

I am loving this! I found you by accident but so glad I did!

Jessica Jones

Day 3 of the first 3 day split. Work hard today and then you get a rest day tomorrow. Of course you can take another rest day if needed. 

Use hashtag #Magnusmethod or tag me in your workout videos on Insta. Will do my best to give you feedback

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawls

- Legs on the floor or ground
- Back flat on the bench 
- Lower down slowly and explode up

Dumbbell Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

- 10 reps per side
- Use a challenging weight
- Alternating sides

Alternating Bicep Curl

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skullcrushers

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable Tricep Extensions

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Bicep Cable Curl

Superset A

For your second superset you will perform 1 min of windshield wipers, then 30 total reps of side plank pull throughs (15 each side) followed by 60 seconds of rest! Complete this for a total of 4 rounds!!

- Keep your back and shoulders pressed to the ground 
- Arms our to your side to help you balance 
- Legs straight in the air and rotate side to side
- Try to only rotate your pelvis/hips
- Beginners 3 sets of 16 reps

Windshield Wipers

- Start in a plank position with a dumbbell in one hand
- Reach the Dumbbell through the opposite arm and then pull the Dumbbell though while opening up your body into a side plank position with the weight directly above you
- 15 reps per side

Side Plank Pull Throughs

Superset B

W1/Day3: Mobility + Chest + Arms & Core

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

Laila Regalado

Nova

Susie

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

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

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

W1/Day2: Cardio + Back & Outside Shoulders

Emma

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

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

Monet

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.

Terri-anne

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

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

W2/Day14: Cardio + Back & Outside Shoulders

Jenn

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

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

Momo

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/Day3: Mobility + Chest + Arms & Core

Community

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