Name: Playbook - Magnus Lygdback - W1/D3 HIIT + arms
Uploaded: 2023-10-09T14:34:38.922Z
Duration: 45 min
Description: W1/D3 HIIT + arms

Monet

Alejandra Romero

Didn’t have a machine to work with but I had bands and wrapped it to our rack. Great workout, like always!

Hannah

Rebecca

MegaGirl611

Excellent workout! Great to pair with 30 day booty challenge. Thank you!

Melanie

Maria

Kiya

Thanks Magnus, this workout saved my Morning🌅

Livi

Veronica Gunnarsson

Loved it and the hollow hold at the end wasn‘t even the overkill that I expected it to be😂

Rachel

Agh! Sore after back day but great workout.

Ashleigh

Veronica

Steve

Collie

Sabrina

Claris

Brian

Destiny

Arm day is the best day 😊🔥💪🥰!!!!

Willard

Kenton

Aaron

Jannika

Regina

Arms are hello! Hollow hold is no joke! Thank you for kicking my butt once again.

laura Wence

Gabriel

Great workout! Sweating buckets! Thank you!

Hendrik

Raluca

Ayesha Hamid

Sara

Day 3 and really enjoying these workouts!

Patricia

Lydia

Jennifer

Day 3-feeling sore but grateful for my capable body. Thank you, Magnus!

Katie

Great! I did not have a heavy enough dumbell to use, so I doubled the amount of reps instead.

Dani

Kyrie

Chandrika

Lisa

We shall see how I feel tomorrow but today besides the abs I don’t feel too much

McKayla

* Warmup 
5 min assault bike

*Workout
- HIIT assault bike 20 sec on/20 sec off x 5
- Alt biceps curl 16 reps (8 each side) x 3
- Triceps skull crusher 3 x 12

Superset 
- Cable bicep curl 3 x 12
- Tri push down 3 x 12

Superset 
- Double bicep curl flat back 3 x 10
 - Lateral raise 3 x 12

- Hollow hold 45-sec x 3

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Full speed 
- Push your self in the 20 seconds on

HIIT Assault bike

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

Alternating dumbbell bicep curl ( 8 per side )

- Keep elbows tight to your head
- Arms should get to about 90 degrees
- Squeeze your triceps at the top of the rep

Dumbbell skull crushers

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

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

Cable tricep pull down

Superset

- Back flat against a wall
- Feet a few inches away
- Knees slightly bent
- Perform bicep curls with dumbbells

Dumbbell bicep curl (back flat)

- Raise dumbbells with a slight bend at the elbow
- Raise until your reach shoulder height

Dumbbell lateral t-raise

- Legs up 
- Shoulder blades lifted off the ground

Hollow hold

W1/D3 HIIT + arms

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

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

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!🙏🏽

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

W1/D2 Back + chest + core

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

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

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/D3 HIIT + arms

Community

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