Jesse

Alea Conte

Charlotte Mandich

Gabi

Lene

Rechell

Audrey

Jill Cetina

Feeling like wonder woman already💪🏼🙌🏼😀

Jeanette

Erin

Amelia

Hannah

Ingrid

Christiane

Kate

Lindsay

Awesome to get back to it the app wasn’t working for a while but glad it is working again

Katie

Awesome! I love that you include core exercises in every workout

Kelly

juju

Great! For the bicep circuit. Are we doing 10 reps each arm or 10 reps all together ? Thanks! I continue to love the workouts! Definitely being pushed!

Bianca

The workout was great!
The reps and timer for the Airdyne bike are set for 4 reps of thirty minutes rather than seconds. Also, for the side plank the title says 15-15-15 but in the instructions it says ten reps. Not a big deal, just something your team could polish up for you :)

Anna

Monica

Ange

Kristin

Very good! Some of the spots don’t have the right timer or are missing a timer. The workout was great though, and I was able to do it at home with mods.

Jessica

My triceps and biceps are soar but I love it 🤗

Gabriela Francesca Larsen

One was missing a test time and the other said 15 reps but video said 10

Saphira

Some exercises lack explanations or reps in description don’t match the title😉

Fleur

Is there an alternative exercise for the bike? My gym doesn’t have those bikes

Itzel

Again good workout. But few questions. Air bike instructions are not clear. And when it says super set. Is it a circuit ?

Katarzyna Rzewnik

Eleni Blanchard

Lena

Angelica

Feeling week, trying to adjust weight to keep form. #keepondigging

Andrea

This particular work out is pretty easy and it’s really focused on just bicep and tricep work, quite repetitive as well. It did work my biceps and triceps to failure but it barely increased my heart rate, would be great to get some more compound exercises as well

Evgeniya Abramycheva

Something called the penguin should not be so deceiving...otherwise I loved the workout! Definitely getting stronger ✊💪👊

Bonnie Kay

Gabrielle

Kul program 👍. Pingvinen lite jobbig för nacken. Står fel på sidoplankan. Står 15-15-15 men i texten 10 per sida gånger 3. 10 per sida räcker 😊
På cableövningarna triceps-biceps så är det lite förvirrande när det står 12-12-12-12 på varje runda. Borde väl stå 12 där?

Marita Johansson

The timer for the bike warmup is 30min instead of 30sec

Emily

Some of the sets and the directions did not match

Laura

Good! Cardio was at 30 minutes per, not 30 seconds, though..

A lot of the details of this workout are typed incorrectly! Or missing all together! Figured it out obviously just an FYI!

Megan

Cecilia

Amazing as always, my arms started to get shaky once I started the third workout hahaha but other than that, I'm really glad that I decided to try this program because it has kept me more active than I've ever been before in my life 👍

Gabriela

Day Three.
Should be feeling it after these days. Form is important for all these moves so reference the videos often. Here are some moves to give you those nice action hero arms.

Tag me in workout photos or videos of you doing the exercises! @magnuslygdback

5 min easy to warm up

4 sets of:
30 sec on - 30 sec off

Airdyne Bike

- Use a bar
- Keep back flat
- Lower the bar to make it harder

Incline Push-up

- Don't go heavy and have your form suffer
- Keep your arms tight and expand wide below the chest line 
- Accelerate up and squeeze your chest at the top

Dumbbell chest fly

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl

Dumbbell skull crushers

Cable curl - straight bar

- Slightly bent
- Elbows by your side 
- Explode down and squeeze your tricep
- Release slowly

Cable tricep pull down

Bicep + Tricep Superset

- Flat on back with upper body slightly arched
- Touch the side of your foot

The penguin

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

Side plank

W1/D3 -  Chest & Arms + Core

Victoria

Catalina

Thanks Magnus! Looking forward to your program for the next 6 weeks!

Meagan

W1/D1 - Legs + Core (Female)

W1/D2 - Back & Shoulders + Core (Female)

Never in a million years did i think i could be this strong and get those muscles that i have. The best feeling in the world 🌎 
I’m so grateful for your help Magnus🙏🏼 ❤️

Stir to the pot litteraly finished me 💪😂

W1/D4 -  Legs + Core

Amazing !! Thanks. One suggestion is to make the one arm movements an even number unless of course both arms count as one...then I under worked 🤫
E.g. 15 arm lifts, 1 = a lift on each side

Robyn

Loved it! Superman plank is my new favourite plank style.

Shayden Pinch

W2/D1 -  Back & Shoulders + Core

Nélida

W2/D2 - Chest & Arms + Core

Cynthia Bartek

W2/D3 - Legs + Core

Struggle with dragon raises.  I’m a there a good modification for those?

Hanim Ariffin

Nice 🔥 the superman plank was a good finisher 👏💪

W2/D4 -  Back & Shoulders + Core

Training with playbook app and you its the best thing I like to do when I have some time left as a full time working mother.
Thank you for your fast and result giving programs 🙏🏼💪😍

I loved it ! Increased the weights as you adviced and it was tough ! So sorry I can’t put pictures on IG but I have severe body dysmorphia. But this program makes me feel strong !! 💪👏

Love everything about this workout and the majority of your workouts!

Danielle

W3/D1 -  Chest & Arms + Core

W3/D2 - Legs + Core

Tanya

W3/D3 - Back & Shoulders + Core

I usually go to the gym about 5 times a week plus 3 times a week i run in the evening. By the time I go for a run I already ate the 5 meals. Should I eat after that run as well and should it be a light snack or a protein shake?

Alexandra

W3/D4 - Chest & Arms + Core

Back at it after Covid ! I missed it 💪🔥

W4/D1 - Legs + Core

W4/D2 -  Back & Shoulders + Core

Har en paj axel som krånglar, borde jag skippa övningar som gör ont eller bara sänka vikterna så lågt att det inte gör ont? Det är trist när det är leder å inte muskelstyrka som sätter stopp :/

Hanna

Marshmallow arms at the end of that one 😂💪

W4/D3 - Chest & Arms + Core

Skönt att vara tillbaka 💪 Tack Magnus för att du skapat dessa program! Love them!

Nothing like a killer leg workout on Thanksgiving 🦃 💪🏽 Happy Holiday! 🤩

Stephanie

Ive been slacking. Great way to get started again

W4/D4 - Legs + Core

This workout + HIIT bike session = endorphins for days 🔥

I really enjoy this Back & Shoulders routine. And the results are great.

W5/D1 - Back & Shoulders + Core

Skönt jobbigt, och så motiverande när man ser att man blir starkare och orkar mer 💪😊 Så glad att du dök upp i mitt instaflöde, tack för all inspiration och -8 kg!!

Charlotte

W5/D2 - Chest & Arms + Core

Great workout as usual ! Question: what is a good walking lunge alternative for someone with a big toe injury ? Tack snälla !

Leigi Kütt-Gistvall

W5/D3 - Legs + Core (Female)

Dania

W5/D4 - Back & Shoulders + Core

Have LOVED getting stronger with this workout series 😍 bit sad there's only 1 day left 😥

W6/D1 - Chest & Arms + Core (Female)

Havent worked out in a month. Great to get back

A workout I really needed after a rough day! Thanks for helping me de stress and look amazing!

Brandi

W6/D2 - Legs + Core

Franchement c’est super comme programme !! 👍🏽

Rajkou

W6/D3 -  Back & Shoulders + Core

Magnus, thank you a million times! 🙌🏻💐🌸 
This was so fun, the perfect challenge level, and I am already seeing amazing results! 💪🏽🔥👊🏼☀️
I appreciate you for sharing your gift with the world, I know so many people feel so grateful being assisted becoming as strong as their favorite superhero. 😝☀️🙌🏻
Nothing but love and appreciation!
🤍🌟🕊🌟🤍🕊🌟🤍

Houda Kirata Shretah

One of the best workout routines from beginning to end!!!

W1/D3 - Chest & Arms + Core

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