Name: Playbook - Magnus Lygdback - W1/D1 Cardio + legs
Uploaded: 2023-10-09T14:34:38.889Z
Duration: 45 min
Description: W1/D1 Cardio + legs

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

Monet

Genifer

Elorie

Did not allow me to press 5 stars. My hands were shaking after the last exercise😊

Great workout! Windmill was a bit difficult for me

Madeleine Holmberg

Rebecca

Julie

Amazing work! I workout everyday so i have good resistence but thia train weas Amazing i got tired but it felt power

Rebeca

Awesome workout, except maybe the windmills😂

Livi

Everything was good until the windmills. Had to modify

The last exercise windmill was very hard and I wasnt able to complete the reps. Otherwise good so far.

Priya

Celeste

Awesome start to the program. Had to modify the windmills for sure!

Kiya

The windmill was very challenging. Maybe offer an alternative/modified version or tips to hold the bar for the full 20 reps.

Jessica

Day 1 and I loved it! Looking forward to tomorrow!

Rachel

It was great! I just couldn't do the last exercise. I don't have strength in my hands. Is there another way to do it?

Sarah

Hi Magnus! Thank you, I loved this work out! I would love to know what to do in terms of cool down/ stretches or what to do immediately after the workout. Thank you!

Noni

Absolutely love this program already. Let’s do this 🤘🏽

Izzy 

Oof, this put me out but it was good. Wish there were more of these that were 3 day splits though!

Ashleigh

Sofie

I am tired something’s I had to do less (the windmill!)

Veronica

Find the last exercise very difficult 😣

Haven't done any muscle endurance in a while. This will help in the kong run for sure

Steve

For the windmill it would be nice to have an alternative move if there's difficulty with hanging from the pole.

Taru

It was going well until those windmills 😩😩

Paula

First work out - it wasn’t as hard as I thought it would (which was a good thing) be but felt each of the workouts really targeted. Excited for the rest!

Barbie

That was so tough!! But so good I’m shaking

Vera Naudé

Nicol

Sabrina

Brian

Susy

Just finishen the 4 weeks tomb raider program. I Think this is a great next chokgranater to switch things up.

leia mischa

Ska bli så kul köra WW igen🙌🏼😀

Jeanette

Orietta

Great workout with good burn.  The variety keeps it interesting :)

Tina

Trainer breath technique and what muscle to focus on while doing it

Alejandra

It was a great way to jump start my new year goals!

Rica 

Great workout, feeling awesome 😊🔥💪🏋️‍♀️!!!!

Willard

Day 1 done after giving birth 8 weeks ago!!!!!

Brenda Hobby

Tough but good - squatting band walk surprisingly challenging.

Jacqui

This was great! I wasn’t ready for the windmills fully, had to order some gloves off Amazon, but I’m excited to keep going

Danielle

Jozanne

Perfect workout 💪🏼 at first o thought it would be very doable, but I was huffing and puffing towards the end!

Melina

Katarina Högman Østergaard

Love the simplicity of the the workouts. Nothing crazy! Yet so effective. Great workout

Destiny

* 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)

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Treadmill sprints

- Keep your arms locked, holding the weight on top of your shoulders
- Get your squat low, aim to go below your knees
- Back and posture firm, not arching

Front squat (dumbbell)

- Stay balanced while performing, plant your leg, and then explode up. Step back down steady
- Back straight
- Reps are alternating between legs.

Walking Lunges

- Band at your ankles
- Step to the adjacent corner 
- Opposite foot toe tap

Mini band courtesy step

- Band below you knee
- Side step in a half squat position

Mini band lateral walk

Mini band circuit

- Jump side to side on one foot (should never have 2nd food on ground)
- Jump further and faster as you get more comfortable

Skaters

- Try not to rock too much
- Aim to get your legs 90 degrees while you swing them

Windmill

W1/D1 Cardio + legs

Not so graceful on the Mt climbers and the twisty things but hey we all gotta start somewhere! Go big or go home! Weakness is a choice!!!!!!

Terri-anne

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

W1/D2 Back + chest + core

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Again all amazing! Really great workout, but I’m still struggling to hit the rep count on the windmills-my wrists must be super weak🤦🏽‍♀️😂

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

W2/D2 Back + chest + core

Mayelin

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W2/D5 Chest + back + core

I love the combination of movements in this workout. I feel stronger and faster every time I do it.

Great! I did 14 windmills up from 6 week one!

W3/D1 Cardio + legs

Alexandra

My arms!!
I still feel that my left arm give up first, trying to fix it.

Finally actually touching knee to elbow on the cross overs

W3/D2 Back + chest + core

I could see that I was more stronger, those hollow hold nailed it!

Rosa

W3/D3 HIIT + arms

After a week off I did everything! Feeling stronger

W3/D4 HIIT + legs + core

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

W4/D2 Back + chest + core

Getting stronger each week. Love the log feature to compete against myself and see when I’ve scaled up 💪🏻

W4/D3 HIIT + arms

Oh stability ball pass, you get me everytime

Leg day is on the best days 😊🔥🦵!!!

W4/D4 HIIT + legs + core

It would be awesome if you can see the repetions and pounds you put on the week before, so in that way you can see if you need to increase the pounds and you will see the progress too.

W4/D5 Chest + back + core

More variation later in the weeks. New exercises. Also possible to replace an exercise. I have an injury and cannot do windmills.

W5/D1 Cardio + legs

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

Anna

W5/D3 HIIT + arms

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Last exercise always such a challenge for me have made a slight improvement but can’t do more than 10 reps

W1/D1 Cardio + legs

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