Name: Playbook - Magnus Lygdback - W1/D4 HIIT, Core and lower body
Uploaded: 2023-01-02T04:13:41.916Z
Duration: 45 min
Description: W1/D4 HIIT, Core and lower body

Easier than last time! Give yourself rest! Good sleep and 100% on diet plan with protein shake! Goooood!!!

Luís Telles

Theologis Strikos

Beth

This finally became easier (second month training…).

Mike

Amazing! It’s Day 4 and I’m Enjoying this challenging but very rewarding routine.

Maria Krayeva

That alternating jackknife at the end is a killer!

Heather

Howard

Still hard but definitely better this time. Looking forward to getting in shape soon!

Definitely better on the second time! Thanks a lot!

Damien

Carlos

Nikolai Stenzniewski

I like it. I can focus on the moves at my own pace.

Beki

Audi

My core is burning 🔥🔥🔥👊🏻👊🏻 but powered through!!

Tough but 🔥 glad to get back at it 💪🏻 good stuff Magnus.

Mars

Tomas

Tough and feeling the burn in my core! Love your workouts Magnus! Thank you.

Man so tough! My stomach is burning! 🔥👏🏻

Same as day 1. It would be nice to have a slightly different workout for the second half of the week

Hannah

Awesome! I took the work out as a circuit. After a 8 miles run! Feeling great🙏

Marieta Tisheva

Barnaby

Charisa

Great workout! The last twist crunches were challenging for me, but I’m sure their very effective.

Rachel

Chloe

John

Markus Nilsson

Hester

Was hoping it would include more classic HIIT and be a bit longer! Great exercises just wanted a bit more!

Monica

Hey. How do I have to split the 3x10 Bulgarian split squats? 5/5 each round?

Luise

Hard!! Especially the last core segment! But I love it 👍🏻

I enjoyed those exercises, possibly my favourite routine so far

Sophie

Thank you! Would it be possible to add stretch series after the workouts? 🙏🏽

Christelle Veringa

Anna

Great! Managed to hold the hollow hold without dropping for one round at least! And this is only day 4! 🙂

Donnegal

Julio

cool as always. 
One question, in generall it counts each side as one, or not?

Marko

Dolha Carmen

Anto Ubecibils

Mary Himebaugh

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

- Place your legs outside of shoulder width
- Squat pushing your hip back
- Push through your feet to come up
- Front kick one leg 
- Keep your hands on your waist

Squat to kick

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

- Start with a shoulder with stance
- Step to the side pushing your hips back bending at the knee
- Touch your foot with your opposite side

Lateral side shuffle

- Bring your shoulders, arms and legs off the floor 
- Keep your entire body engaged during the exercise

Hollow hold

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

W1/D4 HIIT, Core and lower body

This application is just that what I need.
Congratulations for idea,concept and everything.
Thank you so much.

Milica

Back to it for the third time. Impressive that if you don’t do it for a while, the body just loses all the conditioning… tougher than all the times I did before.

Jason Perrin

W1/D1 HIIT, Core and lower body

It was a solid workout just had to modify a couple workouts due to a wrist injury

Thomas

I will avenge my body! I will save my health. I will KILL this adipose tissue.

Desiree

W1/D2 HIIT, Core and upper body

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

W1/D3 Full body

Moira

Nice workout 🏋️‍♀️ 🔥💪😊!!!!

Willard

I find the upper body exercises the hardest. I have no strength in up arms and shoulders. Hopefully will strengthen in time.

Emma

W1/D5 HIIT, Core and upper body

Soontara

W1/D6 Full body

Eugene

Great workout 🏋️‍♂️, feel great 😊!!!

Hard but much better than last time. Good to see the progress. Jackknifes are hard still.

W2/D1 HIIT, Core and lower body

Trying to recover from sciatica issues. MRI soon. This felt good even with modifications. Thank you!

Crystal

Tough and long workout. But done and I feel good after getting it the check mark!

W2/D2 HIIT, Core and upper body

Great workout my wrists almost gave up on me

W2/D3 Full body

Definitely something that kept me on my toes

Great workout 🏋️‍♂️ 🤗🔥💪!!!!

Tough but once more did it! Ready for a new day!

W2/D4 HIIT, Core and lower body

Tough, tough… but still better. If you try max reps, it isn’t easily at all but you can feel the improvement, that’s for sure!

W2/D5 HIIT, Core and upper body

Feeling the burn 🔥 🤗💪🏋️‍♂️!!!!

One more step toward the goal! Finished week 2!

W2/D6 Full body

Hardest ever! But as much as it hurt~~~ I did it!!!

W3/D1 HIIT, Core and lower body

Rough workout, but got it done 💪🔥😊🏋️!!!!

This training… it’s not making me stronger only in my body but also in my mind. Never thought I’d endure through all this. Still going on.

Wow, this week is tough! I can feel and see it working though.

W3/D2 HIIT, Core and upper body

Great workout 🏋️‍♀️ 🔥💪😊!!!!

W3/D3 Full body

I effing hate hollow holds 😅 but done it.

W3/D4 HIIT, Core and lower body

Great workout 🏋️‍♂️ 💪🔥😊!!!!

Tough once more. Always looking forward to the end of the workout. But did it again!

Starting to feel really fatigued now so can’t all my energy in.

W3/D5 HIIT, Core and upper body

God only knows how much I didn’t wanna do it today… I did it, kept my commitment. Feel so accomplished rn. This was the easiest day of the week!

Got home from work. Dead tired, thought that 'If I can do 50% of todays "quest", thats really good'.
Did 100%! Go me!

Gill Edgar

W3/D6 Full body

For the first time ever, it wasn’t that hard. Can’t believe I did hollow holds not dying at the end!! Jackknifes were much better too. But Bulgarian split squats seem hard still. Damn hard.

Today I have started to notice a difference in my body, particularly how tight my upper thighs feel!!!🥳

W4/D1 HIIT, Core and lower body

I’m not dead!!!! Incredible!!! I feel much better today. Can’t believe I’ll finish this first month never skipping a day!

Week four is brutal, but so good! The cut of my abs is back!

W4/D2 HIIT, Core and upper body

Those steps were prolly the hardest but I got it done, feeling great, loving the workouts 🥰💪🏋️‍♀️🔥!!!!

I simply couldn’t do everything. Less reps over here and there but did what I could. Hardest of them all so far.

W4/D3 Full body

Back to it! Never easy. Need to keep it constant.

Doing this week 4 for the entire next month after finishing this. Glad to feel that my body already adapted better to doing it.

W4/D4 HIIT, Core and lower body

One more day done! That’s my second month and running towards the end of this week once more!

I was very committed in finishing up this month without skipping a day. But life happens. Here am I again, 1 more day to finish!!!

W4/D5 HIIT, Core and upper body

Gosh, I’ve just completed the 28 days course and I felt a great sense of accomplishment! I can’t believe that I could have done it without walking away and giving up.

Great at home workout routine, I feel great 😊 🔥💪!!!

I did iiiiiiiiiiiiit!!!!!!!!
Wooooooooahhhhhh!!!
Last time I almost broke my foot and really lost my nail. Months to recover but now I finally finished! Yes!!!

W1/D4 HIIT, Core and lower body

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