Name: Playbook - Magnus Lygdback - W1/D1 HIIT + legs (hinge dominant)
Uploaded: 2023-01-02T04:13:41.700Z
Duration: 35 min
Description: W1/D1 HIIT + legs (hinge dominant)

Katie

I just started this after Tomb Raider program. I thought it was definitely different but good. I couldn't tell if it were 10 reps each leg or 30 calories burnt instead of 30 sec on bike. I did the harder of both just in case.

Reece

Therhythmicyogi

Anna

Lisa

MrsSRH

Wooo! First workout of the year and it was a good one! 🔥

Amanda

Rebecca

Ingrid

Great workout 🏋️‍♀️ 🔥😊💪!!!!

Willard

Cheri

madds

Last round has some conflicting instructions on if it should be reps or for time

Alissa

Peggy

Charlotte

Lore

It kicked my ass but I know this is a start. Thank you for such a simple but affective workout design

Was an awesome way to start a workout plan!!!! Thank you!!

Franziska

🔥🔥🔥🔥
Sweaty from the start, exactly what I needed!

Irina

Oh faking fak 🫠

It was amazingly hard!!!! Loved it!

Yaritza

Jannika

Justin

Excellent, it's a perfect training to make you burn and build

Anais Afrika

I am sweating so much after this one, but looking forward to tomorrow!

Donnegal

Cheeky. The 2 x 30 cal assault bike at the end 🥵

Joe Shepherd

Angela Giles 

Ellie

It was hard!  I did as much as I could and hope to build strength throughout the 6 weeks.

Candice Hess

Came back to this workout after taking a break. It’s hitting all the parts I neglected. It’s unique and complete. I really enjoyed it. ☀️🔥☺️

Houda Kirata Shretah

Connie Dale

I thought it was going to be difficult but durable for someone that has some experience in lifting and fitness. I’m excited to do the next workouts.

Zoua

Fiorella Pendola

Keep asking myself... But did I die?! Lol

Ken'z

Lydia

This was great! Really challenging, but I just modified it for myself and I’m exhausted! But I feel amazing! Can’t wait to keep going!:)

Rowena Buehler

La modifique un poco pero está muy buena

Dori

Starting over from 2 weeks off - kicked butt!!!

laura Wence

On paper it looks simple but it was intense !

Vianca

Kylie Smith

Think I’m really going to like this series. After doing the northman I was ready for a change and I think this burns way more calories and is heavier on the cardio

Jeremy

Taylor

Loved the sweaty experience ❤️‍🔥

Alexandria

Carol Reyes

Minerva

I hate it so much I love it. Appreciate the 4 week free trial. I can't wait to look exactly the same in only 4 weeks! 😀

Brandon

Warmup
10 min treadmill
HIIT 3 x 30 seconds

Superset
- Hip trust 3 x 10
- Box step ups 3 x 10

Superset
- Barbell deadlift 3 x 10 (or KB deadlift)
- Box jump 3 x 12

Finisher x 2
30 Kb swings
30 Sec side plank (both sides)
30 Cal air dyne

- 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 sprint

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

- Use a weight that is challenging for you
- Step on top of box 
- Drive opposite leg up and knee-up through the step
- Get your balance on the way down

Box step up with dumbbells

Superset

- Pay attention to my form
- Keep the back tight and straight as you come through the lift 
- At the top thrust out your hips and lock your back for 1 second

Barbell deadlift (or Kb if new to deadlifts)

- Jump up with two feet
- Landing feet shoulder width apart

Box jump

Superset 2

Kettlebell swings

- 10 reps on each side, repeated 3x
- Keep your hips elevated

Side plank

Airdyne

Finisher

W1/D1 HIIT + legs (hinge dominant)

Liberty clark

W1/D2 Back + chest + core

Dani Smith

It was good! Had to switch the bike for elliptical but definitely convenient with time and after work.

W1/D3  HIIT + arms

That was actually the hardest of the days this one surprised me lol. It was great!

W1/D4 HIIT + legs (squat dominant)

Feeling great 😊 🔥💪🏋️‍♀️!!!!

W2/D1 HIIT + legs (hinge dominant)

Musonda

W2/D2 Back + chest + core

Great workout 🏋️‍♂️ 🔥💪😊!!!!

W2/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!

Kira

W2/D4 HIIT + legs (squat dominant)

Caro

Great workout, I feel great 😊🔥💪🏋️‍♀️!!!!

W3/D1 HIIT + legs (hinge dominant)

W3/D2 Back + chest + core

Had to cut it short today so no plank in the end. Also i hand ni airdyne bike so did threadmill and then mountain climbers fot intervalls.

Melinda

W3/D3  HIIT + arms

Tough workout with so little rest. 🥵 And when there were rest I missed it. 😆

W3/D4 HIIT + legs (squat dominant)

Great workout 🏋️‍♀️ 😊🔥!!!

W4/D1 HIIT + legs (hinge dominant)

Great workout 🏋️‍♀️ 🔥💪😊!!!

So little rest between sets!
Did 20 reps on excersice 4 and 10 reps of the L-sits. 👊🏼💪🏼

W4/D2 Back + chest + core

Arm day, more like awesome day 😊🔥💪🔥💪!!!!!!!

Did 9 sets intervalls on the airdyne bike and finished with 3x60 secs on the stability ball. ☺️

W4/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!!

Finished this workout now. Took longer than according to schedule since I trained some of my favourite classes at my gym. I found this quite tough since there's no rest between sets... Almost none anyways. A bit monotonous for me aswell... But you get to sweat! 🥵

W1/D1 HIIT + legs (hinge dominant)

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