Name: Playbook - Magnus Lygdback - W1 / D3 Bodyweight beginner
Uploaded: 2023-01-02T04:13:41.897Z
Duration: 40 min
Description: W1 / D3 Bodyweight beginner

Just the right amount to get back in shape. I am sore but mobile. Thanks and see ya tomorrow!

Paul Wyon

Marco

Do we rest between each session and how long 30 sec or one minute? Some of the excercises didn't have a rest time so I assume no resting in between. 🙂👍

David

Phil

Having issues with the windmills. Any suggestions? I’m all ears!

Alex

Willard

Micah

Casey Overmier

Great workout, harder than you think if done properly

Dion

Firecracker

Andrew Arnold

What makes 30 seconds feel so long? Windmills! 🤣

Barbara

Laura

Pavlo

Carlos

John

This is a great progression from the first two workouts.

Heather

Daina

the timer could use a count in before the workout timer starts.

Karl

This is a good quick workout! Nice to have something I can do at home 💪

Sami Silden

Still sore from the first day but this was good. Just enough to work the muscles and get a burn going without over staining the muscles that were always achy.

Ricky

Natalija Švabić

After 3 months off after injury this is a nice re-intro! Got my confidence back to re-enter the gym.

Char

Fine.   I think I am not as “beginner” as I thought I was….(I’ve had some time off after an injury and I’m not as fit as I was, but apparently haven’t lost as much as I’d thought😊)

Jennifer

Kirsi

Nicole

Pati

Was very sweaty for a Monday morning before work session 💪

Isabel

Kadri Vahersalu

Mars

Lola

Todd

Timer isn't continous. Have to restart every set

Catherine

Wayne

It made me work, but more importantly, it allowed me to see where I stand in my abilities and what my current level is. Thank you, Magnus!

Does the windmill rep have a break in between?

Isabella Branstrom

Great instructions but not clear enough on the repetitions and when rest should be

Emma

Donna

Good, a little confusing on when the breaks are sometimes

Marie Haugnes

Two things that I noticed: 
1) the timer icon next to the title after you click into the demonstration screen is really small to click. I keep accidentally missing and going into the full screen demo (which isn't really necessary since the main demo is pretty big already)
2) would be helpful on to know what equipment I need before I open the workout and look at each exercise individually. This applies to home workouts but also at the gym. Would be helpful to know what machines/equipment I'll need to be moving to.
Thanks!!

Kerry

They may be small but I love the progress I’m making with this! Thank you Magnus!

A walk through would be nice. I must be doing it wrong because the time I spend doing the workout doesn't add up to the total time listed.

Jordan

It looks like there’s supposed to be “rest” annotated below the warmup rounds and in between the “windmill” rounds as well.

Also, I got confused because it looks like the “Beginner Bodyweight 4 Weeks” has been accidentally relabeled as “Beginner Bodyweight 3 Weeks”. When you open it, it’s 4 weeks.

Caroline Martin

I love the program, love the philosophy, but the interface is a nightmare during workouts. I’ll have to explore more to see if you have a tutorial and/or custom settings to navigate.

Ryan

Daniel

The workout is good! Still haven’t figured out the “flow-iest” way to use the app.

Windmill to difficult for me. Not enough strengh

Daniela

- Bring your foot off the floor and touch and object in front of you
- Immediately repeat on opposite side 
- Increase speed as you feel comfortable

Toe touches

- Bring one knee up as high as you can
- Repeat on opposite side
- Use your arms for momentum 
- Increase speed as your feel comfortable

High knees

Warmup/HIIT

- Start in plank position placing your hands on a table or chair
- Bring your body down slowly bending at the elbow
- Come down until you are close to the chair
- Push through your hands squeezing your chest to come up

Pushups on table/chair

- Start with a shoulder with stance
- Step to the side pushing your hips back bending at the knee
- Touch your foot with your opposite side

Lateral side shuffle

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

Circle set

- Place your legs outside of shoulder width
- Squat pushing your hip back
- Push through your feet to come up
- Front kick one leg 
- Keep your hands on your waist

Squat to kick

- Start with your legs shoulder width apart, holding two jugs by your sides
- Curl the jugs up squeezing your bicep at the top
- Come down slowly

Bicep curl with water bottle

- Keep your arms extended with a slight bend at the elbow through the movement
- Bring your arms up to shoulder width height

Lateral raise with water bottle

- Lay on the floor with your arms extended 
- Bring your legs of the ground keeping a slight bend at the knee
- Let your legs come down on one side with out touching the floor
- Bring your legs back up and repeat on the opposite side

Windmill

W1 / D3 Bodyweight beginner

Great for people who is just starting to exercise,

Julian E. R. Higareda

Benjamin

Jumped right on the first video. My 4 stars isn’t much about the video itself as much as the functionality of the timer(s) and buttons. I couldn’t easily figure out how this is a 30 minute video when each clip says it’s 20 seconds long?. And the rest timer is 2 minutes of rest per 20 second workout? I wanted something to time those 20 seconds so I was using the top right timer as my timer to start between 20-30 seconds. But that timer always starts I. 2:00 minutes so I was manually getting it down to 20-30 seconds per short video. I feel dumb…

Daniel Paredes

W1 / D1 Bodyweight beginner

Two sessions in and feeling like i have a lot of work to do. Thanks Magnus for helping me get to my goal!

Shelley Fraser

W1 / D2 Bodyweight beginner

Amazing. Legs still hurt from yesterday but damn it feels good.

W1 / D4 Bodyweight beginner

I can feel my body getting fit to start your next program. Maybe thats just first week success talking. Thanks Magnus!

W1 / D5 Bodyweight beginner

😊😊😊this has been a fantastic start to getting back after a shoulder injury.   Lighter than I usually would go, but it felt so good to move and it was completely doable and BEST OF ALL I have not reinjured myself! 😊

I did 45 minutes walk and run. 2k run of 5k.

Liel Shtern

W1 / D6 Bodyweight beginner

This is great! I had to skip the last two days because of a 24h bug but jumped back in and feeling worked over. I thought i was active enough with surfing and this starter program would be easy but I was so wrong. Thanks Magnus, I’m looking forward to seeing you the full programs soon!

I skipped training for 2 days for personal reasons and today I barely   finished the sets 😒💪🏻

Jose

Just a few days off for. Mountain retreat and I'm feeling the burn!

W2 / D1 Bodyweight beginner

Easy peasy… building up my strength gradually

Felipe

Was sick today. Still did it. Glad I did.

Sarah

W2 / D2 Bodyweight beginner

Super sluggish today but made it through. More rest tonight!

Alright, that was the toughest one yet! But feeling gooooood afterwards

Nice and easy workout 🏋️‍♀️!!!

W2 / D3 Bodyweight beginner

It’s starting to be my favorite program cause you can tick any workout I felt like walking today than working out and I can tick this working but other apps don’t let you do that. It feels amazing!

Added sprints in every ten min from 30 seconds to 1 min long!

Marcus

Did 30 min - ran for ten min straight - gonna try to hop on the treadmill later and do another 30 but happy I got an intense 30 in now 💪🏻🐧💪🏻

W2 / D4 Bodyweight beginner

Staying on course, adopting consistency. Thanks, Magnus!

W2 / D5 Bodyweight beginner

W2 / D6 Bodyweight beginner

It was a little harder this time but I feel great 😊!!!

That was hard to finish but I did it! Thanks, Magnus!

That third round in week two was harder than expected, but in a good way! I'm feeling stronger already!

W3 / D1 Bodyweight beginner

Donnegal

Missed yesterday so that is my off day for the week. We had massive snow falls in Michigan so I did a lot of shoveling today, so I just did a 30 minute fast paced walk and Sprint. Instead of 30 seconds sprints I did two minute sprints three of them to make up for not doing 60 minutes of walking. Hopefully that’s OK.

W3 / D2 Bodyweight beginner

Eugene

I almost didn’t workout today but I built up enough will to just do it. Thankfully, I was able to tackle today’s workout with my normal energy! Thanks, Magnus!

W3 / D3 Bodyweight beginner

So it snowed again here and got bad when I started my treadmill - I only got 16 min in, but I ran for 3-4 min and did a little over 200 calories then shovels snow - hopefully that worked for equally the time I didn’t do on the treadmill 😅

Did 60 min - every ten min I did a 30 min sprint - and the last ten min I did a 1 min 30 sprint. So much sweat lol. I’m gonna be sad when this course is over in two more days

W3 / D4 Bodyweight beginner

Great body weight exercises 💪🔥🏋️‍♀️😊!!!

I did it! I made it! Thank you so much, Magnus! On to the r next one!

Boy I couldn’t believe it I almost done.

Patricia

W3 / D5 Bodyweight beginner

After a long day I did this and I’m off to bed

W1 / D3 Bodyweight beginner

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