Name: Playbook - Magnus Lygdback - W1/D2 Back + chest + core
Uploaded: 2023-10-09T14:34:38.910Z
Duration: 45 min
Description: W1/D2 Back + chest + core

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!🙏🏽

Ellen

Pernilla

Core muscles still trying to recover from yesterday’s workout….

Naomi

Monet

Alejandra Romero

My arms were shaking by the mountain climbers! Great workout though!

Christa Lamont

I had to reduce the repetion 'cause my left arm cant keep going, guess I have more strength in one arm than the other.

MegaGirl611

Rebecca

Maria

Kiya

Hello from 🌴Maimi
My husband is Swedish🇸🇪🇸🇪 and love your workouts!

Veronica Gunnarsson

Amazing! So easy to follow and challenging!

Rachel

Louise

Feeling both strong and weak at the same time somehow 😅

Ashleigh

Veronica

Like this work out. Not done this one for a while.

Did not think the eccentric pushups would do me in, but they kicked my but

Steve

Barbie

Nicol

Amazing. Trying to find my motivation and routine again!

Amanda

hannah

Wow mountainclimber was not my strong side 😅

leia mischa

Feeling great 😊 🔥💪🏋️‍♀️!!!!

Willard

Paola

Dani

Second day and this is truly challenging...but in the best possible way!

Jaide

Aaron

The rotational twist with kicks got me. I know what I need to improve on, flexibility 🤣

Tamara

Anna

Alicia

Great for all levels. Simple yet effective movements!

Destiny

Loreto Pizarro

Nu gör jag resan med WW igen. Så roligt för programmet är grymt bra!!🙌🏼☺️

Jeanette

Love the simplicity and effectiveness of these workouts

Avery

Regina

laura Wence

Fiorella Pendola

Amazing how much sweat can be generated by moving what seems like such a small amount when you watch it!! 💦

Katherine

Those eccentric push-ups are murder (if you keep your elbows tight)

Hendrik

Chauntee’

Ayesha Hamid

Jordan

Sara

I’m currently doing this workout program Post partum, I love how it’s gradually building you up. Different exercises to work different muscle groups! I’m keen to see my results at the end of the 6weeks

Brittany Kemp

Easier then the cut program but it’s a good transition!! Loved the first day!

Lydia

* Warmup
- 5 min assault bike (or rowing machine)

* Workout 
- Wide grip pull down 3 x 12
- Push-ups max out  x3 (finish last couple reps on knees) 
- Alt standing dumbbell rows 3 x 20

Superset  
 - Reversed fly on incline bench 3 x 12
 - Dumbbell flys on flat bench 3 x 12

Core superset 
 - Crossover mountain climbers 3 x 12 (6 each side)
 - Rotational twist with leg kicks 3 x 12 (6 each side)

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Accelerate as you pull down and slow to release 
- Squeeze your back at bottom of rep
- Don't swing, control your posture

Wide grip lat pull down

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

Eccentric Pushups ( max out )

- Feet together, slight bend in the knees
- Bent over with the back straight 
- Lower dumbbell in front so palm turns to face knee
- Pull dumbbell back and squeeze shoulder blade

Alt standing dumbbell rows

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench

- Back flat on bench
- Arms slightly bent in
- Start with a light weight to make sure your form is correct
- Down slow and explode up, touch the weights slightly at top of rep

Dumbbell flys on flat bench

Superset

- Plank position 
- Touch your knee to your opposite elbow 
- Beginners 3 sets of 10 reps

Crossover mountain climbers

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational twist with  leg kicks

Core superset

W1/D2 Back + chest + core

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

W1/D1 Cardio + legs

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

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

Livi

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!

W1/D2 Back + chest + core

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