Name: Playbook - Magnus Lygdback - W1/D3 Arms, Outside Shoulders & Core
Uploaded: 2023-10-09T14:34:38.963Z
Duration: 50 min
Description: W1/D3 Arms, Outside Shoulders & Core

Angela

Third day of deadmills in a row is killing me

Rebecca

It was amazing. I wish that you had stretching and mobility at the end of each workout

Terrence

Taylor

Fredrika

Wonder woman

Salih Sali

This was a great workout! Abs were a killer

Tori

Eloise

Tough.  Increased weights from similar workout in WW.

Tina

Arm day is on the best days 😊🔥💪!!!

Willard

Maturos

Ooh! I love stability ball! Simple but so powerful!!!

Becky

Sami

Jeremy

Veronica

I’m a sweaty Betty and stiff as a board so…great!?! 😁

Dollie

Patricia Wendell

super fun workout as always, today definitely a little reprieve from past two tough days, but man that last core exercise always kills!!! whew

Caro

Jesse

I struggle with the deadmill and stability ball, but doing them still feels amazing!

Gabriel

Sara

Still so sore from the last two days. Also I just wanted to share that I’m doing this challenge living in a hotel room without a kitchen. Not by choice. Work 🤦‍♀️

Kayla

Today was good and hard. Starting to feel the muscles burning 🔥

Jonathan Steingold

Tough ending! I'm dead, but loving it! ❤️

BreAnna

Sham

Good workout. I like the high intensity to start.  I'm pushing the sled instead of deadmill.  I'm also combining exercises in a tri-set or superset for more intensity and to save time (i.e. dumbbell shoulder press, dumbbell curl, triceps)

Christopher Brown

Data

The core exercise in the end was harder than I expected! 🥵

Melinda

So good! Love this, but it’s so painful. 😫

Regan Krager

I know I'll be feeling it in the next couple days.. 😅

Kyla Isabelle

What a great sunday workout! I feel great! I upped my weight a bit today and i could really feel it. I love these workouts! I literally cannot say how my attitude has changed since starting your program! 

Thank you Magnus!!!

Kendi

Nice variations of exercises. Felt good afterwards

Paul Lally

Leigh

Amaia

Exercises were great as always, just a suggestion for app improvement though. While you do your workout there is a check mark icon you can click to keep track of how many sets you've completed. I think this icon could greatly benefit by being 2x larger, even with small hands, I find it's often hard to register the button when clicked cause it's so small.

Stéphanie

Aurore

I love working on arms and this ine was so hot. Still need to slow down a bit and don't push it ti quickly and focus on form but it's fantastic workout

IVANA

Vaish

Rick Sullivan

lydia

Day 3! I highly recommend not skipping the sprints. They pick up in the coming weeks and are essential to the getting the most out of the program. You can do it! 

Arms, a bit of outside shoulders and core today. Let's go!

Simple 5 minute warm-up on treadmill. Jog and start to get the heart rate going. Sprints coming next!

Treadmill jog

- You can do normal sprints as well
- Turn off the treadmill and push against it to get the machine going 
- Aim to go for 60 seconds

Deadmill sprints

- 8 reps on each side 16 total
- Try not to swing your arm 
- Rotate dumbbell at top of rep

Alternating dumbbell bicep curl

- Keep your arms tight to your side/head
- Bend arms down to 90 degrees
- Accelerate up, clenching the muscle for a second

Dumbbell skull crushers

Perform 12 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

Cable bicep curl - straight bar

- Elbows close to your side 
- Accelerate down, slow release back up

Cable tricep pull down

Arm circuit

- Dumbbells at your side
- Arms have a slight bend
- Accelerate up to just above your shoulder line
- Slowly release

Dumbbell lateral raise

Stability ball pass

W1/D3 Arms, Outside Shoulders & Core

Greys

Somewhat easier than advanced at home program

Huyen Bezverkov

Miranda

W1/D1 HIIT, Legs & Core

Momo

Rebeca Romo

W1/D2 Back, Chest, & Shoulders

I didn’t have a stability ball but improvised!

Mandy

A great challenge because I hate running.

Celeste

It seems to me that all the women’s training programs have too little volume of leg exercises.

Carolina

W1/D4 Cardio, Legs & Core

Annaleis

Those sprints at the beginning are really something

W1/D5 Upper body, Arms & Core

Great workout! Those mini bands are no joke

Box jumps at the end were killer-good. Gonna feel this one tomorrow! Thank you!

Melanie

W2/D1 HIIT, Legs & Core

W2/D2 Back, Chest, & Shoulders

Charlotte

Great, great arm workout 🔥💪🔥, love the core workout at the end also 😍🔥😊!!!!!!!

W1/D3 Arms, Outside Shoulders & Core

Community

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