Name: Playbook - Magnus Lygdback - W1/Day5: Cardio (HIIT) + Legs + Core
Uploaded: 2024-05-06T20:45:07.399Z
Duration: 45 min
Description: W1/Day5: Cardio (HIIT) + Legs + Core

Lucy

Emma

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

Phyllis

Better with the stir the pot- still need to stop at the 30s mark and then continue

Cynthia

Carla

Good workout 
Starting to feel stronger 💪🏼

Shani

Had to modify this one. Legs always kill me. But I did it. Sort of.

Katie

Had protein shake before and felt a lil sloggy
Wasn’t as sore today as I was yesterday or two days ago though

Lindsay Albert

Alea

Mickaela

Yes, finally I did all the exercises with the balance ball. Yay me!!

MegaGirl611

It’s day 4 and I am definitely feeling the muscle soreness; but loving it so much nonetheless!

Gabriela Zerger

Smashing it!! I love these workouts so much. Good bit of core and some fun legs. Would like an extra set of something for the legs, so I may start including some weighted hip thrusts 💪🏼

Amelia

Narda

Kristen

Taylor

Catherine Adley

Angela

I definitely improved since last week 👍

ChloeElimam

Did the pot in my knees to prevent my back from aching, that worked well too. Felt it properly!

Maria

I loved the running part of the workout! But overall another great workout, I love this program!

Courtney

Tamara

Jillian Whitton

Darcey Leigh

Priscila

To make the last one harder (stir the pot). I put air disc under feet.

Ich bin fertig! Aber ich werde besser im Stir the pot 🙏🏻😄

Yvonne

I don’t feel like I’m getting enough?

hannah

Yaritza

Leg day is one of the best days 😊🔥🥵🦵😍!!!!!

Willard

Mandy

so hard, but SO good. stirring the pot for 1 min straight is impossible LOL

Caro

Eileen

Emily

Intense and definitely a good challenge. Loved it!

Lauren

The leg workout was good and so was core.

lore

Added legpress and skipped some og the core exercises

leia mischa

Week hiatus and I’m back! Feeling strong! Mindset is in it! Thank you!

It was great! Easier the second time but the Knee tucks and stir the pot still get me lol.

Reece

Mars

Della

I forgot that these programs are the same every week 😕 Repetition can be good for benchmarking, but I prefer variety. I’m going to add my own variations going forward.

Sharon Braddock

Hawra

Another workout done 💪 keep going! Love how challenging these workouts are!

Carmen

Sahar Whitley

Anna

Those sideway legs swings with the ball were tough!!

Ingrid

This is the second split of the first week if you are advanced. Focus on form. Listen to your body and work hard!

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/Day5: Cardio (HIIT) + Legs + 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.

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

Terri

Caitlin McElrath

W1/Day3: Mobility + Chest + Arms & Core

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

Samantha

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

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

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

W4/Day26: Cardio + Back & Outside Shoulders

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

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

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