Name: Playbook - Magnus Lygdback - 40-min HIIT + upper body
Uploaded: 2023-01-02T04:13:41.919Z
Duration: 40 min
Description: 40-min HIIT + upper body

Melanie

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

Rod Mandi Brumfield

Mariana D'Amico

Jibek

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!

- 90 sec sprint, 30 sec rest
- This will be challenging so start at a slower pace and speed it up as you get more comfortable

Cardio HIIT Treadmill Sprints

Perform the number of reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Pull down to top of chest 
- Slower on the release

Close grip cable pulldowns

- Stable core in an incline plank position

Push-up using the bench

- 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)

Upper body & core circuit

Perform 12 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Try not to swing your arm 
- Rotate dumbbell at top of rep
(6 each side)

Dumbbell bicep curls

- Arms close to your side 
-  Pull down quickly and flex slightly at the bottom
- Release back up to your chest

Cable tricep pull down

- Dumbbells at your side
- Arms have a slight bend
- Accelerate up to just above your shoulder line
- Slowly release

Dumbbell lateral raise

Arms & shoulder circuit

Stability ball hollow hold knees bent

40-min HIIT + upper body

Pretty great and challenging, but I’d welcome some stretches at the end.

Nora

Jeremy

20-min Upper body + HIIT

Marko

Lili

50-min Arms + outside shoulders

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

Michael

Mike

50-min Chest + back

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 HIIT + upper body

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