Name: Playbook - Magnus Lygdback - 40-min Cardio + back
Uploaded: 2023-01-02T04:13:41.999Z
Duration: 45 min
Description: 40-min Cardio + back

Jeremy

Mariana D'Amico

If you are on the 2nd split in the first week, congrats! Keep pushing. Building momentum is key. Stay at it and keep the momentum going!

Assault Bike

- Palms facing down
- Slow and controlled as you pull the bar down
- Controlled to release back up

Lat Pulldowns (Wide Grip)

- Start sitting down, slight bend in your knees, back flat, core tight
- Bring the cable in towards your abdomen
- Slow and controlled

Cable Row

- Start in a plank position 
- Reach for Dumbbell with the outside hand
- As you open up your body into a side plank position reach the Dumbbell up directly above you, arm should be straight
- 10 reps each side

Dumbbell Rotation (Push-up Position)

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 3 rounds!

- Stand up tall
- Cable pull straight arm to the side
- Slowly release back down

Cable Straight Pull

- Start in an athletic stance, knees slightly bent
- Bend down keeping back flat lower dumbbells just past your knees
- Explode up and reach dumbbells overhead
- Lower back down

Dumbbell Shoulder Raises

Superset A

Complete 15 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Start upright with a dumbbell in each hand
- Lift arms straight out to the side until they are even with shoulder height
- Slowly lower back down

Dumbbell Lat Raises

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon Kicks (Bench Leg Raises)

Superset B

40-min Cardio + back

Willard

Never thought 20 min would make me sweat!

Alyssa

Melanie

20-min Upper body + HIIT

It was good. I wish there was a modified core exercise at the end as an option. But I thoroughly enjoyed it. Thanks!

DeShannon

Avery

50-min Arms + outside shoulders

Wow that was fun and different! I hulked out! Had a moment. LOL

Andru Waid

Great workout. Liked the combination of HIIT and strength. Effective training

Linn Jägmo

40-min HIIT + upper body

Enjoyed this workout. Beginner friendly, you just need to adjust the weight until you feel comfortable pulling those weights and believe me, you will be able to complete every set.

Jose

Kyle

Very nice for a screwed up shoulder for now...will keep this one on hand...

Michael

50-min Chest + back

Alexandra

That’s a hard workout - loved it though.

30-min Advanced upper body + HIIT

Victor

Great workout. The kind of workout that looks deceptively simple but ends up making me feel like I worked way harder than I expected.

40-min Cardio + back

Community

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