HIIT + Back 🔥

HIIT, Legs + Abs

A no-equipment HIIT workout you can do anywhere that is heart pumping + calorie-burning 🔥 1 minute rest between circuits.

25 MIN Total Body HIIT Cardio + Core

Lower Body Burn 🔥

This quick but effective workout is perfect for if you don’t have that much time but want to get a great sweat in. Up the reps to add some time!

15 Min Quick + Sweaty HIIT

Superset 1
 - Rotational switch blade 3 x 10 reps
 - Side plank pulses 3 x 10 reps

Superset 2
- Crossover mountain climbers 3 x 45 sec
- Hollow hold 3 x 30 sec

Superset 3
- Crunch with alternating punch 3 x 1 min
- Cat plank 3 x 1 min

15 min core blast

A combination of TRX and Bodyweight exercises to target your upper body and core.

TRX /Bodyweight for Upper Body and Core.

A combination of TRX and bodyweight exercises to target your lower body and core.

TRX / Bodyweight for Lower Body and Core.

Full body burn

Bodyweight cardio + abs

Here is one of my favorite core workouts. I do these exercises with my clients Alicia Vikander, Alex Skarsgard, Gal Gadot and more!

Let me know how you do!

Core Work

Hey guys, here is workout number 3 - Tomb Raider inspired. We're hitting the back, backside and outside of the shoulders. 

This is a unisex workout for males and females. It will challenge you no matter what! 

Let me know if you have any questions and tag me in your sweaty selfies!

Back, Backside & Shoulders

The feed is my 10 latest workouts. I will do my best to publish at least one new workout per week. These are the workouts I do personally as well as what I use with my celebrity clients like Alicia Vikander, Gal Gadot, Ben Affleck, Alex Skarsgard and many others

Latest

Welcome to the WW program! The program is used to help Gal Gadot get ready for roles that require her to gain lean muscle mass while maintaining good cardiovascular shape. 

This program is for beginners to advanced level - you will get the best results from performing and pushing yourself to complete the 5 workouts per week. Use the two other days as active recovery. 

Make sure to read the rest of the FAQs. 

Please share your progress with me @magnusmethod on Instagram and through the app! I’m here to coach you.

* Warmup
- 5 min treadmill 
- HIIT 3 x 30 seconds treadmill sprints (30 sec off)

* Workout 
- Front squat 3 x 12
- Walking lunge 3 x 20

Mini band circuit 
- Courtesy step 3 x 20 each side
- Lateral walk 3 x 15 each side 

- Skaters 3 x 20
- Windmill 3 x 20 (10 reps on each side)

W1/D1 Cardio + legs

* Warmup
- 5 min assault bike (or rowing machine)

* Workout 
- Wide grip pull down 3 x 12
- Push-ups max out  x3 (finish last couple reps on knees) 
- Alt standing dumbbell rows 3 x 20

Superset  
 - Reversed fly on incline bench 3 x 12
 - Dumbbell flys on flat bench 3 x 12

Core superset 
 - Crossover mountain climbers 3 x 12 (6 each side)
 - Rotational twist with leg kicks 3 x 12 (6 each side)

W1/D2 Back + chest + core

* Warmup 
5 min assault bike

*Workout
- HIIT assault bike 20 sec on/20 sec off x 5
- Alt biceps curl 16 reps (8 each side) x 3
- Triceps skull crusher 3 x 12

Superset 
- Cable bicep curl 3 x 12
- Tri push down 3 x 12

Superset 
- Double bicep curl flat back 3 x 10
 - Lateral raise 3 x 12

- Hollow hold 45-sec x 3

W1/D3 HIIT + arms

* Warmup
- 5min TREADMILL

* Workout 
- HIIT Deadmill sprints 30sec x 3
- Leg press 3 x 12
- Bulgarian split squat 20reps (10reps on each side) x3

Swiss ball superset 
 - Knee tuck 3 x 12
 - Side to side 3 x 12 (6 on each side)

Superset 
- Hamstring curl 3 x 12
- Hip thrust 3 x 12

- Stability ball pass 3 x 20

W1/D4 HIIT + legs + core

* Warmup
 5 min assault bike

*Workout
Superset 
 - Close grip pulldown 3 x 20
 - Lateral raise 3 x 15

Superset 
 - Dumbbell row with oblique twist 3 x 16 (8 each side)
 - Push ups on bench 3 x 12

Superset 
 - Straight arm pulldowns 3 x 12
 - Dumbbell straight shoulder raises 3 x 10

- Dragon kicks 3 x 15

W1/D5 Chest + back + core

* Warmup
- 5 min treadmill 
- HIIT 4 x 30 seconds treadmill sprints (30 sec off)

* Workout 
- Front squat 4 x 12
- Walking lunge 4 x 20

Mini band circuit 
- Courtesy step 3 x 20 each side
- Lateral walk 3 x 15 each side 

- Skaters 3 x 20
- Windmill 3 x 20 (10 reps on each side)

W2/D1 Cardio + legs

* Warmup
- 5 min assault bike (or rowing machine)

* Workout 
- Wide grip pull down 3 x 12
- Push-ups max out  x3 (finish last couple reps on knees) 
- Alt standing dumbbell rows 3 x 20

Superset  
 - Reversed fly on incline bench 3 x 12
 - Dumbbell flys on flat bench 3 x 12

Core superset 
 - Crossover mountain climbers 3 x 12 (6 each side)
  - Rotational twist with leg kicks 3 x 12 (6each side)

W2/D2 Back + chest + core

*Warmup 
5 min assault bike

*Workout
- HIIT assault bike 20 sec on/20 sec off x 6
- Alt biceps curl 16 reps (8 each side) x 3
- Triceps skull crusher 3 x 12

Superset 
- Cable bicep curl 3 x 12
 - Tri push down 3 x 12

Superset 
 - Double bicep curl flat back 3 x 10
 - Lateral raise 3 x 12

- Hollow hold 45-sec x 3

W2/D3 HIIT + arms

* Warmup
- 5min TREADMILL
- HIIT Deadmill sprints 30sec x 3

* Workout 
- Leg press 3 x 12
- Bulgarian split squat 20reps (10reps on each side) x3

Swiss ball superset 
 - Knee tuck 3 x 12
 - Side to side 3 x 12 (6 on each side)

Superset 
 - Hamstring curl 3 x 12
 - Hip thrust 3 x 12

- Stability ball pass 3 x 20

W2/D4 HIIT + legs + core

W2/D5 Chest + back + core

W3/D1 Cardio + legs

* Warmup
- 5 min assault bike (or rowing machine)

* Workout 
- Wide grip pull down 3 x 12
- Push ups max out  x3 (finish last couple reps on knees) 
- Alt standing dumbbell rows 3 x 20

Superset  
  - Reversed fly on incline bench 3 x 12
  - Dumbbell flys on flat bench 3 x 12

Core superset 
   - Crossover mountain climbers 3 x 12 (6 each side)
   - Rotational twist with leg kicks 3 x 12 (6each side)

W3/D2 Back + chest + core

* Warmup 
5 min assault bike

- HIIT assault bike 20 sec on/20 sec off x 6
- Alt biceps curl 16 reps (8 each side) x 3
- Triceps skull crusher 3 x 12

Superset 
  - Cable bicep curl 3 x 12
  - Tri push down 3 x 12

Superset 
  - Double bicep curl flat back 3 x 10
  - Lateral raise 3 x 12

- Hollow hold 45 sec x 3

W3/D3 HIIT + arms

* Warmup
- 5min TREADMILL
- HIIT Deadmill sprints 30sec x 3

* Workout 
- Leg press 2 x 5
- Bulgarian split squat 20reps (10reps on each side) x3

Swiss ball superset 
 - Knee tuck 3 x 12
 - Side to side 3 x 12 (6 on each side)

Superset 
 - Hamstring curl 3 x 12
 - Hip thrust 3 x 12

- Stability ball pass 3 x 20

W3/D4 HIIT + legs + core

W3/D5 Chest + back + core

W4/D1 Cardio + legs

W4/D2 Back + chest + core

* Warmup 
5 min assault bike

- HIIT assault bike 20 sec on/20 sec off x 5
- Alt biceps curl 16 reps (8 each side) x 3
- Triceps skull crusher 3 x 12

Superset 
  - Cable bicep curl 3 x 12
  - Tri push down 3 x 12

Superset 
  - Double bicep curl flat back 3 x 10
  - Lateral raise 3 x 12

- Hollow hold 45 sec x 3

W4/D3 HIIT + arms

W4/D4 HIIT + legs + core

W4/D5 Chest + back + core

* Warmup
- 5 min treadmill 
- HIIT 4 x 30 seconds treadmill sprints (30 sec off)

* Workout 
- Front squat 3 x 12
- Walking lunge 3 x 20

Mini band circuit 
- Courtesy step 3 x 20 each side
- Lateral walk 3 x 15 each side 

- Skaters 3 x 20
- Windmill 3 x 20 (10 reps on each side)

W5/D1 Cardio + legs

W5/D2 Back + chest + core

W5/D3 HIIT + arms

W5/D4 HIIT + legs + core

W5/D5 Chest + back + core

* Warmup
- 5 min treadmill 
- HIIT 5 x 30 seconds treadmill sprints (30 sec off)

* Workout 
- Front squat 3 x 12
- Walking lunge 3 x 20

Mini band circuit 
- Courtesy step 3 x 20 each side
- Lateral walk 3 x 15 each side 

- Skaters 3 x 20
- Windmill 3 x 20 (10 reps on each side)

W6/D1 Cardio + legs

W6/D2 Back + chest + core

W6/D3 HIIT + arms

W6/D4 HIIT + legs + core

W6/D5 Chest + back + core

Warmup
10 min treadmill
HIIT 3 x 30 seconds

Superset
- Hip trust 3 x 10
- Box step ups 3 x 10

Superset
- Barbell deadlift 3 x 10 (or KB deadlift)
- Box jump 3 x 12

Finisher x 2
30 Kb swings
30 Sec side plank (both sides)
30 Cal air dyne

W1/D1 HIIT + legs (hinge dominant)

*Warmup
- 5 min rower ( or assault bike)

*Workout
Superset
  - Wide grip pull down 3 x 12
  - Push-ups max out x 3 (finish last couple reps on knees)

Superset
 - Alt standing dumbbell rows 3 x 20
 - Dumbbell flies on flat bench 3 x 12

Core superset
 - Alternating jackknife 3 x 12 (6 each side)
 - Crossover mountain climbers 3 x 12 (6 each side)

- Hollow hold to L-press 2 x 6 (10 sec hold)

* Warmup
5 min assault bike

* Workout
- HIIT Assault bike 20 sec on/20 sec off x 8
- Alt bicep curls 16 reps (8 each side)
- Tricep skull crusher 3 x 15

Circuit
 - Cable bicep curl 3 x 12
 - Tri push down 3 x 12
 - Lateral raise 3 x 12
 - Front raise 3 x 12

- Plank on stability ball x 3

W1/D3  HIIT + arms

*Warmup
- 5 min treadmill

*Workout
Superset
 - Front squat with dumbbells 4 x 8
 - Airdyne 4 x 20cal

Superset
 - Step ups 3 x 10
 - Banded side steps 3 x 15 ( each side )

Finisher x 2
- 20 air squats
- 20 stability ball bridges
- 20 burpees

W1/D4 HIIT + legs (squat dominant)

Warmup
10 min treadmill
HIIT 3 x 30 seconds

Superset
- Hip trust 4 x 10
- Box step ups 4 x 10

Superset
- Barbell deadlift 4 x 10
- Box jump 4 x 12

Finisher x 2
30 Kb swings
30 Sec side plank (both sides)
30 Cal air dyne

W2/D1 HIIT + legs (hinge dominant)

W2/D3  HIIT + arms

*Warmup
- 5 min treadmill

*Workout
Superset
 - Front squat with dumbbells 4 x 8
 - Airdyne 4 x 20cal

Superset
 - Step ups 4 x 10
 - Banded side steps 4 x 15 ( each side )

Finisher x 2
- 20 air squats
- 20 stability ball bridges
- 20 burpees

W2/D4 HIIT + legs (squat dominant)

Warmup
10 min treadmill
HIIT 3 x 30 seconds

Superset
- Hip trust 4 x 10
- Box step ups 3 x 10

Superset
- Barbell deadlift 4 x 10
- Box jump 3 x 12

Finisher x 2
30 Kb swings
30 Sec side plank (both sides)
30 Cal air dyne

W3/D1 HIIT + legs (hinge dominant)

W3/D3  HIIT + arms

W3/D4 HIIT + legs (squat dominant)

Warmup
10 min treadmill
HIIT 5 x 30 seconds

Superset
- Hip trust 3 x 10
- Box step ups 3 x 10

Superset
- Barbell deadlift 3 x 10
- Box jump 3 x 12

Finisher x 2
30 Kb swings
30 Sec side plank (both sides)
30 Cal air dyne

W4/D1 HIIT + legs (hinge dominant)

W4/D3  HIIT + arms

W4/D4 HIIT + legs (squat dominant)

Welcome to the Batman program! The program is used to help my clients like Ben get ready for roles that require them to gain strength and mass while maintaining good cardiovascular shape. 

This program is for moderate to advance level - you will get the best results from performing and pushing yourself to complete the 5 workouts per week. 

Make sure to read the rest of the FAQs. 

Please share your progress with me @magnusmethod on Instagram and through the app! I’m here to coach you.

Batman

Welcome to Day 1 of the Batman program. The weeks getting increasingly more difficult Week 1 and Week 3 have similar programs as with Week 2 and Week 4. Weeks 3-4 we pick up the intensity!

W1/D1 Legs

Day 2. Hitting chest today with some shoulders. Don't skip the conditioning!

W1/D2 Chest

Building our backs today. Please share your progress with me on IG @magnusmethod and i'll aim to repost!

W1/D3 Back & backside shoulder

Work hard today and find weights that challenge you to reach the set and rep range. If you have 12 reps, then use a weight that will have you fighting hard to get the 12th rep.

W1/D4 Arms & outside shoulders

Today's workout is easier going. Make sure to get the conditioning in and then step up the intensity with the workouts depending how sore you are from the past workouts. 

Next week we switch up the routine, so make sure to get proper rest!

W1/D5 Cardio & legs

Welcome to week 2! This week we are changing the split from week 1. 

Push yourself each exercise. You should be work very hard on the last few reps of each exercise.

W2/D1 Chest

Pull hard today. Give it everything you have!

W2/D2 Back & backside shoulder

Your arms should be feeling full by the end of this workout. The key to gaining mass is giving the workouts max effort and then quality nutrition for recovery. Starts here.

W2/D3 Arms & outside shoulders

Here we go, last hard workout this week. Mentioning this again, you want to make sure you are pushing yourself hard every exercise to get the best results of the program.

W2/D4 Legs

Same as last week, today is some conditioning and touch-up work. For the push-up circuit, max yourself out. 

Next week is similar to week 1, but we increase the rep count. Make sure to get some rest in the next day or two as well.

W2/D5 Cardio & upper body

Here we go, week 3. Great hustle so far. This week is similar to week 1, except we increase the number of sets and day 5 is different. 

You should be feeling more confident with the program this week and ready to text your max with the weights and rep ranges. 

Share your progress with me @magnusmethod

W3/D1 Legs

W3/D2 Chest & shoulders

Pull hard today and make sure not to skip the conditioning. You should be increasing weight this week. Come on team!

W3/D3 Back & backside shoulder

Last tough workout this week and then we are on the final week of Batman training.

W3/D4 Arms & outside shoulders

Final day of week 3. We are combining cardio with some back. A few of the back workouts you will work until failure. Pull with everything you have. 

Next week is the final week. Week 4 is the same format as week 2 except we increase the sets and a different day 5. 

Make sure you get proper recovery tomorrow!

W3/D5 Cardio, back, backside shoulders

Come on! Week 4. Great job so far. We pick up the set count this week. 

To get that Batman physique you have to be pushing and pulling with everything you have. Going into the final week you should be increasing your weight and increasing working until failure.

W4/D1 Chest

W4/D2 Back & backside shoulder

Almost through the final week. Stay strong.

W4/D3 Arms & outside shoulders

Last major lift day of week 4. Give it everything.

W4/D4 Legs

Final day of the program. Conditioning today with one challenging arm and shoulder circuit. 

I hope you had enjoyed the program and are starting to get the results. I would recommend re-doing the program and increasing your weight as much as possible from day 1. Training for Batman took months, so you will want to keep at it, maintain great nutrition and positive work either. 

Please let me know what you thought of the program. I would love to see your results too. Message me through the app or tag me at @magnusmetod on Instagram

W4/D5 Cardio, arms, outside shoulders

Welcome to the official training program used by Mackenzie Davis for the movie Terminator, Dark Fate. My team did an excellent job getting Mackenzie into incredible shape for the role. 

This program is 4 weeks  and is designed to keep you lean while packing on healthy, trim and toned muscle. Please make sure to read the FAQs section below before you start the program.

Also please message me on the app and IG giving me your feedback on the program. I'd love to see the progress you're making!

Terminator

Let's dive right into the program. You will need mini-bands for today's workout. If you do not have them then you can squat deeper to make the movement more challenging.

W1/D1 HIIT, Legs & Core

Hitting the upper body today after we get a few sprints in. We end the workouts a core exercise. Don't push the core too hard, we have more to come later in the week.

W1/D2 Back, Chest, & Shoulders

Day 3! I highly recommend not skipping the sprints. They pick up in the coming weeks and are essential to the getting the most out of the program. You can do it! 

Arms, a bit of outside shoulders and core today. Let's go!

W1/D3 Arms, Outside Shoulders & Core

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!

W1/D4 Cardio, Legs & Core

Alright, last day of week 1. 

You can see how that the cardio/conditioning is an essential part of the program. The sprints will support burning off any stubborn weight you want to lose. 

After the conditioning, we're hitting core ares of the upper-body. Make sure to get a rest day in tomorrow!

W1/D5 Upper body, Arms & Core

Welcome to week 2! I hope you are enjoying the program, but not too much ; ) We reduce the rest count slightly this week. With the rest getting shorter, you may have to use a little less weight. 

You want to make sure to follow the program closely as we'll be adding more intensity in the coming weeks (Increasing the reps while reducing the rest time) 

Make sure to message me with any questions in the app and share your Terminator faces with me on Instagram @magnuslygdback

W2/D1 HIIT, Legs & Core

Great job progressing through the program. Rest time is down to 45 seconds today.

W2/D2 Back, Chest, & Shoulders

Keep pushing. Please make sure to share your progress with me.

W2/D3 Arms, Outside Shoulders & Core

Almost through week 2. 
45 seconds with the cardio makes it a bit more challenging so start slower and pick up the speed as you get more comfortable.

W2/D4 Cardio, Legs & Core

Great work. Final day of week 2.  Tomorrow is a much needed rest day for sure

Large spring circuit. Start slower paced until you find a reasonable tempo that is both challenging but leaves you with enough stamina to get all 10 sets. A bit harder this week with the reduced rest time. 

I love the hard work. Keep it going!

W2/D5 Upper body, Arms & Core

Hopefully you are well rested and are getting in the motions of the program. This week we drop the rest time to 30 seconds. Next week, we will add more reps on top of the reduced rest time. 

Message me with any questions in the app and please tag me on Instagram showing me your progress. The feedback motivates me tremendously.

W3/D1 HIIT, Legs & Core

W3/D2 Back, Chest, & Shoulders

Mid-week grind. You should aim for a rest day after today if you haven't taken one yet this week 

Same drill as Monday. Rest time is decreased to 30 seconds

W3/D3 Arms, Outside Shoulders & Core

Stay positive and optimistic. You can definitely complete this program!

W3/D4 Cardio, Legs & Core

Last day and then tomorrow is a rest day! Make sure to get your sprints in. Next week gets a little tougher, so  do a great job today to set the tone for the final week!

W3/D5 Upper body, Arms & Core

Way to go, way to go! WEEK 4! 

You are in the final week. Let's finish strong. This week is tough. The rest time stays at 30 seconds, but we increase either the number of sets or reps slightly (or both). 

Make sure to keep me updated on your progress. As mentioned, it motivates me tremendously to see you making progress.

W4/D1 HIIT, Legs & Core

W4/D2 Back, Chest, & Shoulders

Almost there. Take a rest day tomorrow if you have not yet this week. Keep pushing, you are doing great.

W4/D3 Arms, Outside Shoulders & Core

Okay, we're almost done. Focus on a great workout today. The cardio portion is challenging, but you have been through it before. 

Stay positive. Keep going!

W4/D4 Cardio, Legs & Core

Woo! Congrats on completing the 4 week Terminator program. I'm proud of you. It takes real dedication to complete a 4 week program as challenging as this one. 

I hope you feel fantastic and are making real progress with your physique. Of course,  I would love to see your progress, make sure to tag me on IG 

If you want to do it again, you should know when I work with a client, we'll repeat the same 4 week program, adding in a few move variations. The second time around, we'll increase the weight and intensity faster.

Great job again on completing the program. Make sure to reward yourself with a nice meal or night out!

W4/D5 Upper body, Arms & Core

Welcome to the official BEAST program that I used to get my man James McAvoy in killer shape for the movie Glass!

If you haven’t seen the results yet, check out the coverage his body got in Men’s Journal, Men’s Health, and GQ.

Over 6 weeks you will be building a lean, muscular, and highly-versatile physique. We do both weights and conditioning with a focus on building a solid core. Check out the FAQ below to learn more about the program! 

Share your progress with me by tagging #magnusmethod

Beast

Welcome to day 1 of the Beast program! We're kicking off the program with lower body strength and conditioning. Also, mixed-in some abdominals at the end. 

#magnusmethod

W1/D1: Legs + Core

Day 2 Beast program! We're hitting the back, shoulders and some core. Let's go! 

Send me your Beast faces! #magnusmethod

W1/D2: Back & Shoulders + Core

Alright! Day 3 of the Beast program.  You should be comfortable with the format now. 

Please let me know if you have any questions! Make the most of every set and push yourself. Don't compromise form!

W1/D3: Chest & Core

Time to flex those biceps and triceps. We're going to beat up the arms a little bit today. Send me a Beast arm post at #magnusmethod or #playbookapp and we'll repost!

W1/D4: Arms + Core

Final day of week 1. I hope you are cruising now and ready to step up the intensity in week 2. 



#magnusmethod

W1/D5: Legs + Core

Welcome to Week 2! Some new workouts this week as well as a slight change in intensity. Hope you're building more confidence in the program now. 

Consistency is key, so keep pushing!

W2/D1: Back & Shoulders + Core

Make sure to get your conditioning work in!  Let's hammer your chest today. 

#magnusmethod

W2/D2: Chest & Core

Arms should be feeling good after today's workout!  Keep pushing. Remember, controlled reps and good form.

W2/D3: Arms + Core

Leg day. Easy conditioning to starts us off. Let's go!

W2/D4: Legs + Core

Let's finish out the end of week 2 strong! Hitting the upper back and shoulders today. Should start seeing the James McAvoy Beast look soon! 

Keep me updated on your progress!

W2/D5: Back & Shoulders + Core

Congrats on making it to week 3 of the Beast program! This week, we start picking up on the conditioning portion of the workouts. 

Let me know you're starting week 3. #magnusmethod

W3/D1: Chest & Core

Hitting those bi's and tri's again today. Make sure you are doing the conditioning in the beginning. Conditioning steps up every week don't forget. Need to build your base now.

W3/D2: Arms + Core

Don't skip leg day! Legs may be a little sore today between conditioning and lifting. Work hard.

W3/D3: Legs + Core

Building and sculpting the upper back today! 

Send me your Beast-mode! #magnusmethod

W3/D4: Back & Shoulders + Core

Final day of week 3. Rest day tomorrow. Great job!

W3/D5: Chest & Core

Welcome to week 4. I hope you are loving the program and feeling the results. This week we step up the conditioning again. 

As mentioned, I love hearing about your progress. It helps me more than you think - motivates me and allows me to understand what you like about the programs. Tag me at #magnusmethod or shoot me a message here on Playbook!

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