Name: Playbook - Magnus Lygdback - W1/D3 Full body
Uploaded: 2023-12-15T18:12:31.844Z
Duration: 45 min
Description: W1/D3 Full body

Great workout! Can definitely do it in less than 45 minutes if you buckle down and make it a HIIT!

Valerie

God only knows how much I wanted to give up. But I didn’t. Done!

Luís Telles

Definitely quite challenging. Make sure you have enough sleep and proteins

Huyen Bezverkov

Terri

If anything was a great cardio workout. I liked it very much.

Sarah Ann

Susan

The supersets make a huge difference. Almost threw up but finished it.

Brian

Stephan

I'm super dead but this is my favorite day so far💪

Cath-Eryne Raymond

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

Michael

Desiree

Ilham

Willard

Beth

Moha

Someone call a plumber, there’s a puddle of water on the floor. Oh wait.. that’s all this sweat 👊🏼💪🏼

Mike

Heather

Theologis Strikos

Howard

Andreea Cz

Thomas Guillemin

Any other exercises to replace the table pull ups? My table has a pedestal.

Lynette

Carlos

Christine

E LLM me l mmmm

Sarah

Liked it a lot! Could feel all my muscles working during the exercises. So far, well balanced Workouts! Thumbs up Magnus!

Luis

Audi

Guillermina Cruz

Tonya

Mars

Tomas

Antonio

So good! Feeling the burn 🔥🔥👊🏻👊🏻

Best one so far - I love full body workouts!

I really liked having a larger variety of exercises per round.  When it’s only 3 different exercises that I have to repeat 3 times, I start to lose focus.

K OConnor

Hannah

Amazing set up! Thank you for what you do

Camila Calderon

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

- Hold the water jugs by your sides with your legs about shoulder width apart
- Push your hips back and come down bending at the knees
- As you come up raise your arms laterally, keeping your elbows slightly bent 
- Come up to shoulder height and come down

Squat with lateral raise

- Step up on to the chair 
- Bring the opposite leg as off the ground
- Bring that knee as high as your can
- Bring that leg back to the ground 
- Use your arms for momentum and balance

Step ups with high knees

Skaters

- Start in plank position 
- Bring your body down body at the elbows 
- Come down until your chest almost touches the ground
- Push through your hands squeezing your chest as your come up 
- Take one hand of the floor and touch your opposite shoulder 
- Repeat on opposite side

Pushups with shoulder tap

- 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

- Start in plank position
- Bring one knee towards your elbow
- Repeat on opposite side
- Keep a neutral spine through the movement

Mountain climbers

- 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

Circle set

W1/D3 Full body

Sara

Marcin

Charlotte

W1/D1 HIIT, Core and lower body

Couldn’t quite complete this.  Did the first ten reaching push ups but had to resort to normal for the second two sets.  Likewise most exercises were modified in some way with a focus on trying to keep the spirit of the movement in a clean form.  Worked to failure on day two!

Nicoleta Daianu

My upper body is feeling very strong and sweating too. Good workout.

W1/D2 HIIT, Core and upper body

Tonight was a break compared to yesterday!  Doing full body a day after upper body kicked my behind.  I even accidentally left an f-bomb in a public comment by accident!  I thought I was typing in private.  Magnus, take it as a compliment that your program inspired some colorful language 😅

Great! Feeling ready for what’s to come!

W1/D4 HIIT, Core and lower body

Don’t skip any day because it will become a real challenge to continue. Great workout.

W1/D5 HIIT, Core and upper body

Definitely challenging for beginners with 30s break

Finished. Couldn’t take it any longer… thank God it’s rest tomorrow. These 15 s less on rest make a huge difference…

W1/D6 Full body

Emily

Love these move, good sweat but not hard for beginners

W2/D1 HIIT, Core and lower body

I feel like I got better with the intensity this week compared to the first one

W2/D2 HIIT, Core and upper body

Took a couple days off after last upper body, but doggedly determined to keep on till the end and then try a new one.  👍

As a beginner, I got a lot better today. I greatly decreased my break times. Good sweat.

Not easy but not that hard. Hoping to get better.

W2/D3 Full body

I skipped 2 days but was able to do this without breaks as a beginner. Good exercise

Tough… work again making me miss four to five days training… coming back is never easy.

Definitely something that kept me on my toes

W1/D3 Full body

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