Name: Playbook - Magnus Lygdback - W1/D1: Upper Body
Uploaded: 2023-01-02T04:13:42.005Z
Duration: 50 min
Description: W1/D1: Upper Body

Rough go for first workout after a rather lengthy break, but I'm excited to continue and grow! This is my first workout from here and I've never been so motivated to push myself so much!

Haley

Wow that was very hard, but I feel great 😊 🥵🔥💪🏋️!!!!!!!

Willard

I made it just past halfway. I plan on finishing the rest on Saturday. Much harder than I anticipated. Thank you, Magnus!

Firecracker

Man that’s harder then it looks but fun

Perry

very good workout, I was a bit confused with the rest button and the combination workouts, did them in a sequence

Markus

Great workout. Needed to use straps for pull ups.
And could only do clapping press ups on knees.
Hopefully one day will be able to do properly.

Garrett Vinson

Kento Francisco

A well thought out routine with clear instructions and plenty of challenge

John Gorton

This was a terrific workout!!! I feel amazing!!!!

Howard

Ohad

Great workout, felt the pump!

Hello from France, keep it up !
💪🏻

The workout was fine, but generally I like to incorporate moves that target the smaller muscles as well as the big ones. I felt like this was mostly biceps, but that might be because I have no where to do pull ups. But the intensity was about on par with what I was expecting.

Emily

So hard being 4 months postpartum. But completed!

Natasha

This is a very strong, challenging circuit!

Naomi Jennings

Back after a layoff from this program and it felt great to come back to this! A little easier this time around still have to modify here and there but I’m much more able to complete these exercises now that I’m in a little better shape than before.

Mark

Anita

This one was intense! It's great to use body weight to switch it up for a change 💪🏻

Jessica

Great workout. I found it incredibly challenging personally but with some modifications to certain things, pull-ups, it wasn’t impossible. Took me slightly over an hour to complete and according to my heart rate monitor I burned 802 calories.

It was super challenging but ever so rewarding, I love pushing myself. Shaking a bit now 😂

Nicholas

Francois

Thanks dude!! Great workout. I hate you right now... but it was a great workout.

Josh

It was very fun! Haven’t worked out in around 6 months so it definitely was quite the challenge!

Will

Nick

Nuno

My lats are already hurting 😂 it must be working!

Jessa Chronican

Not balanced with other upper body. Still good :)

Jeremy

Great, but can you give alternatives if no bar is available?

Leonard Zierau

Jernej Kozelj

Really enjoyed this one. For someone who always travels with limited gym access, it was great.

Matt

Träningen i sig självt var riktigt bra. Appen tog lite tid att vänja sig vid dock

Joachim

I felt good, i started a couple weeks ago, with basics. But the last circuits really pushed me.

Rodrigo

It was my first time using the app. So, the handling of the app while doing the exercises - especially the ones for 45s and 30s and being outside - wasn’t that easy. The exercises are good for outside and no gym.

Leon

If there is a reason for performing pull-up and push-up reps consecutively, then great.  I prefer alternating between exercises, but appreciate if you have a reason.

Brian Fuhrmann

Jeremy Lowe

Ardil

Killer workout! My Arms could no longer hold me during the shoulder taps exercise 😆

Lara

Great workout! Most people who do bodyweight do it because they’re at home and don’t have a gym setup. Especially now when most gyms are closed :) All of the pull ups and bar exercises I couldn’t do, so would have been helpful to have mods. Thank you!

Wendy

A lot more intense than I initially thought. I was skeptical about the workouts producing results in just 4 weeks but now I’m convinced 

Awesome Workout 💪🏾💪🏾

Ismael

First day awesome! Let's see how I am tomorrow for day two! 😂💪

Copo

Laura

Let's get started! Day 1 is a challenging upper body workout with a bit of core. Beginners you can take a longer rest time and use support where needed. Advanced, you can increase the rep count while reducing the rest time.

Do toe taps and then go right in the bear crawl

- Find a step or step up box 
- Touch your toes with speed

Toe Taps

- Down on all 4s 
- Don’t arch your back, keep it parallel to the ground 
- Get your technique down and then increase your speed

Bear Crawl

Warm-up Circuit

- Don’t swing
- Try to gradually come down
Beginners, please use support via a spotter, rubber-band or support machine
***(Do max reps. Don’t stop at 10 if you can do more. Max at 10)

Pullups

- Explode up to give yourself time to clap
- Beginners can put their knees on the ground to execute
(Same thing, max out here each round)

Clapping push-ups

Both exercises go until your max. I put 15, but you should should work until your max wether it’s higher or lower.

- Push-up on your knees into a half plank position
- Bring your knees up to full plank

Eccentric Pushups

- Standing position 
- Lean back with bar holding you slightly vertical (move feet further in front)
- Pull chest to bar and squeeze your back on the way up
(Beginners stand more upright)

High Row

Circuit 1

3 rounds. 12 sets of each exercise. Push yourself! ✊🏼

- Leaning against bar
- Elbows tight and tucked to body (not pointing out sideways)
- Lean in so arms are slightly past 90 degrees
(Beginners stand more upright. Advanced should be more parallel)

Bodyweight Skull Crusher

- Lean against bar (height between knees and waste)
- Body is angled off floor (not quite parallel)
- Push-up in a controlled movement
(Beginners stand more upright. Advanced should be more parallel)

Incline Push-up W/Overhead Reach

Circuit 2

3 rounds. Each exercise push yourself for 30 seconds!

- Plank position 
- Tap the opposite shoulder at a controlled speed
(beginners can put their knees on the ground for support)

Shoulder Taps

- Plank position
- Controlled paced try to touch your knee to your elbow

Mountain Climbers

Circuit 3

W1/D1: Upper Body

Workout was great. Triceps are super sore from yesterday. Anyone have any stretching/rolling/recovery tips so I’m good to go tmr?

Sean

This was difficult but fantastic. I could feel it working right away. I can already tell I'm going to see results from this!

Heather

Couldn’t do all reps of each exercise, it kicked my arse!

Kelly Carlisle

W1/D2: Lower Body

Very hard, but feeling good 😊 🔥🤩!!!

A lot tougher towards the end that’s for sure

Tough, but not as tough as day 1, thankfully. Had to modify a couple and couldn’t finish the final set, but pushed to failure so will be better next week.

James

W1/D3: Upper Body

Love doing lower body exercises 😍🔥🏋️😁!!!!

W1/D4: Lower Body

Superset the majority of the work- great plan!

Mandy

Getting better at these but still need assistance on pull ups and kneel while doing clapping press ups.

W2/D1: Upper Body

Great workout 🏋️‍♀️ 😊💪🔥!!!!

Did more than week 1, so am proud of my progress! Still trashed and dripping with sweat.

W2/D2: Lower Body

Had a week off as un well. Managed to do this although seemed harder than before. Glad to be back 😃

Great workout 🏋️‍♀️ 😊🔥💪!!!!

W2/D3: Upper Body

I can now do the lower buddy without modifying!

So easy, and fun 🤩 🏋️‍♀️💪🔥!!!!

W2/D4: Lower Body

Put everything into supersets - hard work

Christopher

W3/D1: Upper Body

Murder… absolute murder. Bring on day 3!

W3/D2: Lower Body

Very easy, feeling great 😊 💪🔥🏋️!!!!

Amazing! Did the most divebomber push-ups so far! I feel very accomplished and proud of myself this round. Thank you Sir!

W3/D3: Upper Body

I feel great 😊 🔥🏋️‍♀️!!!

W3/D4: Lower Body

Had to pause for a couple of weeks due to illness, so redoing the final week that was interrupted. Never thought I’d miss it, but I did! Glad I’m on the road again. Feels good.

W4/D1: Upper Body

Did a split of stir the pot and push ups with leg lift, not really sure which one it should have been…

W1/D1: Upper Body

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