Name: Playbook - Magnus Lygdback - W1/D4 Cardio, Legs & Core
Uploaded: 2023-01-02T04:13:42.077Z
Duration: 50 min
Description: W1/D4 Cardio, Legs & Core

Willard

Jeremy

Patricia Wendell

Dollie Darko

Claudia

today was a tough one!! awesome as always

Caro

Selina

Loved everything about this. Super dynamic interesting movements that will keep every part of your body engaged. I was a little curious whether the last workout was 20 each side or 10 each side which adds to 20. I think it was probably the latter of the two, but I did 20 each side to stay safe.

Taylor Miller

I didn’t realize leg curls with a ball would be so hard.

Jesse

Mirka

That was hard and awesome! Question: are the knee taps with the stability ball 12 reps per leg or total?

Sara

In all honesty I had to complete the sprints before and after the workout🥲 and I couldn’t do the leg tuck on the stability ball so double but I just did regular leg tucks🥲 but to push myself after that failure I added a kettle ball AB workout 10reps/3sets. I’m so drenched

Kayla

Mijaila

Great pick me up! Sprints were tough for a non runner like me!

Avery

My goal really clear to lean and get mussle

Maturos

Data

Sprints too long but I can do it! This workout really great

Tough sprints! And the burn🔥 during/after leg curls and hip thrusts on the stability ball! 🥵 Hollow hold in the end was too easy, need to think of an alternative... 🤔

Melinda

The treadmills were full, so we stairstepped. My butt and hips were already burning, and then this!

Regan Krager

Wow! Those swiss ball workouts REALLY worked out my legs. They are exhausted, and thank goodness! What a workout today! I loved it.

Thank you Magnus!!

Kendi

Carol

I thought this was going to be fairly light but the hamstrings haven’t been put through their paces for a while so…ouch! 😄

Paul Lally

Leigh Searles

Sham

Sprints were wild! Love this routine 💪

Karla

Dina program är som ett lyckopiller, man blir inte bara glad utan stark också💪🏼😅

Trevlig helg Magnus💫❤️

Jeanette

@le!

Rick Sullivan

Dang those sprints yo! ….. that crushed me haha ;-)

Thanks for a fun challenging workout. I really like that you “train with me” - appreciate the videos. And appreciated that this workout required minimal gym equipment. I train at home so sometimes have to be creative with modifying some of the exercises. This was great - thank you! 🙂

Cheers

Ashley

Naelle

Weighted core exercises??😍 Love your workouts

Rosa

Was a hardcore cardio set! For the sprint my treadmill was at 10 mph as his max so I suppose was ok. Anyway I made all the sprint on the tombraider with the same speed😋

Enrique

That leg set was amazing and also killer.

Kelly Sabey

Wahab

Kristina Tan

At first look—I thought it’ll be easy. Those stability ball hip thrusts were challenging! My hamstrings were on fire!🔥🔥

Lydia

Aurora

Thank you so much!
It seemed easy but was I hard work!! 💪💋

Mila

Elin

I enjoyed it, but is the last exercise 20 reps total or 20 reps each side?

Great! Is there an option for side to side abs. Easier on the back? Thanks

Lena

All the workouts have been great! I am wondering...with the sprints can you put in a target heart rate? That would help to find the appropriate area to push to.

amanda

Destiny

Lynn

I didn’t succed the sprints, it was way too hard and I stoped at the fourth :/

Chloé

I enjoyed today’s workout! The amount of the cardio in the beginning was just right. Thanks!

Kanan

Make sure you push yourself to do the sprints - start slow to find a pace that allows you to get all six in. After the sprints, we're doing mostly core. 

Great job. Almost through week 1!

- 2 min sprint, 1 min walk/rest
- Go at a pace that is manageable for you
- Pick up the pace towards the end if you do not feel challenged enough

HIIT treadmill sprints

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

- Forearms on ball keeping you stable
- Inclined plank position 
- Drive your knee in the ball

Knee tuck on stability ball

- Back completely flat on ground
- Rotate legs, slightly bent, side to side

Side to side abs

Core circuit

Perform 10 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Shoulders flat on ground
- Hips raised off ground
- Roll ball from heels to bottom of feet

Leg curl with stability ball

- Back flat on ground with
- Legs 90 degrees on top of ball
- Bottom of feet push off ball 
- Keep the ball as stable as you can

Hip thrust on stability ball

Lower body circuit

Alternating stability ball hollow hold

W1/D4 Cardio, Legs & Core

Leg day is the best day 😊🔥🦵🏋️‍♀️!!!!

Challenging workout. I didn’t have a box so I substituted the jump squats on a bosu instead. It still killed my legs at the end. I added in some pull-ups during the squats to get double the use of the squat rack.

Shauna

W1/D1 HIIT, Legs & Core

W1/D2 Back, Chest, & Shoulders

Arm day is on the best days 😊🔥💪!!!

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

Becky

W1/D3 Arms, Outside Shoulders & Core

Whitney

Love this program, even the sprints! 😁🙌 Great way to get your stamina back on track.

Charlotte

W1/D5 Upper body, Arms & Core

Death by box jumps 😵😅 Still killing me, but better than last week 💪

My legs are trembling from a killer leg workout 🥵🥵🥵

Sofia

W2/D1 HIIT, Legs & Core

W2/D2 Back, Chest, & Shoulders

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

That stability ball pass! Freaking burn! 🔥🔥🔥

W2/D3 Arms, Outside Shoulders & Core

Leg day, best day 😊🔥❤️🦵!!!!!

W2/D4 Cardio, Legs & Core

Feeling great & pumped up 😊🔥😍💪!!!!!

Love this program, the sprints are tough, but these weeks have gotten my cardio level back on track and I'm starting to feel like myself again. Thanks for getting us out of the comfort zone!

W2/D5 Upper body, Arms & Core

Loving the leg and arm days 😍🔥🦵💪!!!!

Feel good! I feel stronger but always challenged bc of the shorter rest times!

Jojo

W3/D1 HIIT, Legs & Core

W3/D2 Back, Chest, & Shoulders

This one really wore me out lol 😂🔥💪😊!!!!

Been off it for a week…..jumped back in and killed it! Thank you!

W3/D3 Arms, Outside Shoulders & Core

W3/D4 Cardio, Legs & Core

W3/D5 Upper body, Arms & Core

Extra reps and less rest time killed me! Had to get a few reps at the end. Great! Thank you!

Fire! Sooo proud of how well I did. I’m so much stronger and finished with pep in my step!

W4/D1 HIIT, Legs & Core

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Great workout! Increase in reps is Felt thank you!

Arms are tight and feeling swole.💪🏽💪🏽

W4/D3 Arms, Outside Shoulders & Core

I got issue with my ankle last week so sprints may have not help it but it was still fun

W4/D4 Cardio, Legs & Core

I have officially done all the programs for woman plus the cut program! So proud of myself. I am stronger, my endurance last longer, I am dedicated and committed to this new lifestyle. I am putting myself first! Thank you Magnus!

W1/D4 Cardio, Legs & Core

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