Name: Playbook - Magnus Lygdback - W1/D2 HIIT, Core and upper body
Uploaded: 2023-01-02T04:13:41.862Z
Duration: 45 min
Description: W1/D2 HIIT, Core and upper body

It was a solid workout just had to modify a couple workouts due to a wrist injury

Thomas

I will avenge my body! I will save my health. I will KILL this adipose tissue.

Desiree

Anna Mikkonen

Taylor

Soontara

L. Perkins

Isaias

Willard

Luís Telles

John

Beth

Hunter

Emma

Tough. Good to be back at it tho. Not giving up.

Rachel

Stefanos Stavropoulos

Never thought I’d do workouts underneath my dining room table lol 
Fun workout!

Tony Ingreso

Are my eyes supposed to sweat?! 😂 This is a great next level workout. Loving it!

Heather

Theologis Strikos

Howard

Damn hard 😂 but didn’t give up again!

Thomas Guillemin

Andreea Cz

Tori

Carlos

E LLM me l mmmm

As yesterday. New app. New exercises. :) 
The short vids are excellent.

Gill Edgar

Christine

Mady

Those windmills at the end.... wooo 😵💪

Corbin

Leigh Searles

The best!!! Its so good to get back into it

Amanda

Mars

Catherine

Tomas

Christian

Arms are a challenge for me, and the at-home sculpt really gave me an amazing workout that was manageable. Thanks!!

Angela

The pull-ups and push-ups with rotations always challenge me! Love this program Magnus!

Audi

Anton Serkov

Hannah

I pushed myself further today! Felt that challenge! Thanks for this program Magnus!

Chase Plesofsky

A little bit of furniture is used for today's workout. Hopefully your family members will not look at you funny ; ). Push yourself.

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed)

- 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

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed) 

Max reps for both exercises
Pushups ( use chair, table or knees if needed )

- Start in a plank position
- Bring your body down bending at the elbows
- Push through your hands engaging you chest, until your arms are extended
- Take one hand off the floor and rotate your torso

Pushup with rotation

- Place your self underneath the table
- Hold on to the sides
- Keep your knees bent and your feet on the ground
- Pull yourself up engaging your back

Wide table pullup

Superset 1

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed) 

Max reps for both exercises

- Start in a push-up position with your hand on a chair
- Bring one hand on to the floor 
- Raise the opposite leg off the ground 
- Repeat on opposite side

Lateral push-up with leg lift

- Lay underneath the table 
- Grab the end of the table keeping your knees bent and your feet on the ground
- Pull yourself up squeezing your back at the top
- Come down slowly

Tight grip table pullup

Superset 2

- Place your hands on the end of a bench or chair
- Your legs should be almost extended
- Bring your body down bending at the elbow
- Extend your arms to come engaging the triceps 
- Lift one hand up and touch your foot

Triceps dip into toe touch

- 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

- 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 jugs

Superset 3

- 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

- 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

Superset 4

W1/D2 HIIT, Core and upper body

This application is just that what I need.
Congratulations for idea,concept and everything.
Thank you so much.

Milica

Back to it for the third time. Impressive that if you don’t do it for a while, the body just loses all the conditioning… tougher than all the times I did before.

Jason Perrin

W1/D1 HIIT, Core and lower body

I didn’t think I could make it. Whole body hurting since day 2 of week 1. But I did it. I’m dead but I did it.

Amazing as always! Body weight but I totally feel it

Mike

Michael

W1/D3 Full body

Easier than last time! Give yourself rest! Good sleep and 100% on diet plan with protein shake! Goooood!!!

W1/D4 HIIT, Core and lower body

Moira

Nice workout 🏋️‍♀️ 🔥💪😊!!!!

I find the upper body exercises the hardest. I have no strength in up arms and shoulders. Hopefully will strengthen in time.

W1/D5 HIIT, Core and upper body

W1/D6 Full body

Eugene

Great workout 🏋️‍♂️, feel great 😊!!!

Hard but much better than last time. Good to see the progress. Jackknifes are hard still.

W2/D1 HIIT, Core and lower body

Trying to recover from sciatica issues. MRI soon. This felt good even with modifications. Thank you!

Crystal

Tough and long workout. But done and I feel good after getting it the check mark!

W2/D2 HIIT, Core and upper body

Great workout my wrists almost gave up on me

W2/D3 Full body

Definitely something that kept me on my toes

Great workout 🏋️‍♂️ 🤗🔥💪!!!!

Tough but once more did it! Ready for a new day!

W2/D4 HIIT, Core and lower body

Tough, tough… but still better. If you try max reps, it isn’t easily at all but you can feel the improvement, that’s for sure!

W2/D5 HIIT, Core and upper body

Feeling the burn 🔥 🤗💪🏋️‍♂️!!!!

One more step toward the goal! Finished week 2!

W2/D6 Full body

Hardest ever! But as much as it hurt~~~ I did it!!!

W3/D1 HIIT, Core and lower body

Rough workout, but got it done 💪🔥😊🏋️!!!!

This training… it’s not making me stronger only in my body but also in my mind. Never thought I’d endure through all this. Still going on.

Wow, this week is tough! I can feel and see it working though.

W3/D2 HIIT, Core and upper body

Great workout 🏋️‍♀️ 🔥💪😊!!!!

W3/D3 Full body

I effing hate hollow holds 😅 but done it.

W3/D4 HIIT, Core and lower body

Great workout 🏋️‍♂️ 💪🔥😊!!!!

Tough once more. Always looking forward to the end of the workout. But did it again!

Starting to feel really fatigued now so can’t all my energy in.

W3/D5 HIIT, Core and upper body

God only knows how much I didn’t wanna do it today… I did it, kept my commitment. Feel so accomplished rn. This was the easiest day of the week!

Got home from work. Dead tired, thought that 'If I can do 50% of todays "quest", thats really good'.
Did 100%! Go me!

W3/D6 Full body

For the first time ever, it wasn’t that hard. Can’t believe I did hollow holds not dying at the end!! Jackknifes were much better too. But Bulgarian split squats seem hard still. Damn hard.

Today I have started to notice a difference in my body, particularly how tight my upper thighs feel!!!🥳

W4/D1 HIIT, Core and lower body

I’m not dead!!!! Incredible!!! I feel much better today. Can’t believe I’ll finish this first month never skipping a day!

Week four is brutal, but so good! The cut of my abs is back!

W4/D2 HIIT, Core and upper body

Those steps were prolly the hardest but I got it done, feeling great, loving the workouts 🥰💪🏋️‍♀️🔥!!!!

I simply couldn’t do everything. Less reps over here and there but did what I could. Hardest of them all so far.

W4/D3 Full body

Back to it! Never easy. Need to keep it constant.

Doing this week 4 for the entire next month after finishing this. Glad to feel that my body already adapted better to doing it.

W4/D4 HIIT, Core and lower body

One more day done! That’s my second month and running towards the end of this week once more!

I was very committed in finishing up this month without skipping a day. But life happens. Here am I again, 1 more day to finish!!!

W4/D5 HIIT, Core and upper body

Gosh, I’ve just completed the 28 days course and I felt a great sense of accomplishment! I can’t believe that I could have done it without walking away and giving up.

Great at home workout routine, I feel great 😊 🔥💪!!!

I did iiiiiiiiiiiiit!!!!!!!!
Wooooooooahhhhhh!!!
Last time I almost broke my foot and really lost my nail. Months to recover but now I finally finished! Yes!!!

W1/D2 HIIT, Core and upper body

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