Name: Playbook - Magnus Lygdback - W1/D4 HIIT + legs (squat dominant)
Uploaded: 2023-10-09T14:34:38.931Z
Duration: 30 min
Description: W1/D4 HIIT + legs (squat dominant)

Rebecca

Great. I am slow but hopefully will get back. It takes me 1 rest day in between two days to come back.

Shuchi Dhadwal

Iman

Sofie

Impossible to do without resting. I rested after every superset. Burpees are killer at the end.

Hard push at the end ! Felt so good when I was done🔥

Izzy 

Omg I’m not sure if I’m dead or alive 😅😅

Veronica

Alejandra

Nicol

Amelia

Dani Smith

That was actually the hardest of the days this one surprised me lol. It was great!

Reece

Amanda

It wore me out more than I anticipated. New movements are good.

George

Was good the burpees at the end got me haha!

Liberty clark

Feeling the burn 🔥 🔥🏋️‍♀️🏋️‍♀️🥵😊!!!!!!!

Willard

Caro

Same comment: dont know if the counts are 1:1 or 2 for 1 other than that AWESOME

Mahi

Done! 😓loved how hard it was took me 40 minutes

MrsSRH

That was very intense!! I loath burpees 🥵

Peggy

Tough as hell! 🥵🥵🥵No rest?
Had a too high box too... The lower ones was taken.

Melinda

Yaritza

I’ve always hated HIIT. This I can do… dare I say enjoy. 😰

Selina

Lisa

Connie Dale

So good. Great way to finish off the week!

I want to vomit - in a good way. No airydyne so used treadmill…

laura Wence

The bridges on the stability ball are killer!!

Vianca

Puppies are the absolute worst. Today was the hardest yet

Jeremy

Celina

Rozanne

Bre Smith

Jess

Alexandria Bolen

Yvonne

I love the realistic times of your workouts but still feel I’ve had a two hour long session!
Love it!

Taylor

Good. Fast, but effective. My lower body needs more strength training and this gave it to me. 4 workouts in 6 days, I’m going to ride the exercise bike for 45 minutes tomorrow on light speed. Then, ready for Week Two.

Mike Anguiano

Stephanie

I about died with the burpees and still have 10 more to go but I consider it a pretty valiant effort today.

Wonder woman

Hard, but doable! A great way to end the workout week.

Naomi

Wasn’t sure if the recommended no. was for each leg, but killer workout regardless! 🔥

Sara

Mandy

Carol

Sami

It’s better with time. I can understand better if I have to do 30 seconds, for exemple. I feel more powerful and I feel I can do it. It’s like somebody is watching me doing it. I can’t explain.

Mady

Holy God, not sure I will be able to walk tomorrow. Great work out

Gwendolyn

Finisher should be renamed the finish-her.

Love leg days.

Darlene

Great “garage gym” workout. Used weighted battle ropes (double wave squat jumps) instead of air-dyne. Not sure if that was a good idea… ‘Bout died on the last set of burpees. ;) Thank you!

Melanie

*Warmup
- 5 min treadmill

*Workout
Superset
 - Front squat with dumbbells 4 x 8
 - Airdyne 4 x 20cal

Superset
 - Step ups 3 x 10
 - Banded side steps 3 x 15 ( each side )

Finisher x 2
- 20 air squats
- 20 stability ball bridges
- 20 burpees

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Keep your arms locked, holding the weight on top of your shoulders
- Get your squat low, aim to go below your knees
- Back and posture firm, not arching

Front squat with dumbells

Airdyne

Superset

- Use a weight that is challenging for you
- Step on top of box 
- Drive opposite leg up and knee-up through the step
- Get your balance on the way down

Box step up with dumbbells

Banded Side Steps

Superset 2

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee

Air Squat

- Start with back flat on the floor, knees bent, heels pressed straight down into the stability ball
- Press your feet into the ball while contracting your core and driving your hips up into a bridge position
- Try to keep your hips level with one another
- Slowly lower back down

Stability ball hip bridges

Burpee

Finisher

W1/D4 HIIT + legs (squat dominant)

Maria

Changeling but feels great! It's exactly what I was looking for 👍

Marianna

W1/D1 HIIT + legs (hinge dominant)

Great! First day of this program and excited to see strength growth!

What is a good way to work up to the L press?

Celeste

W1/D2 Back + chest + core

Abner Cassia

That kicked my arms' butts 💪🏻loved this one!

Jessica

W1/D3  HIIT + arms

It’s not clear sometimes if 10-10-10 means 10 total or 10 a side

Lieke

Jami

W2/D1 HIIT + legs (hinge dominant)

Musonda

Great workout 🏋️‍♀️ 🔥😊💪!!!!

W2/D2 Back + chest + core

Emily

Madelene

W2/D3  HIIT + arms

This was so great! I feel exhausted but happy.

Gabriela Zerger

W2/D4 HIIT + legs (squat dominant)

That finisher 🥵🫣 felt great though! 💯

Charlotte

W3/D1 HIIT + legs (hinge dominant)

Great workout! I'm getting stronger 💪🏻

W3/D2 Back + chest + core

Erika

Ingrid

W3/D3  HIIT + arms

W3/D4 HIIT + legs (squat dominant)

W4/D1 HIIT + legs (hinge dominant)

I’m so much stronger than when I started!!

Great workout 🏋️‍♀️ 🔥💪😊!!!

W4/D2 Back + chest + core

Arm day, more like awesome day 😊🔥💪🔥💪!!!!!!!

Did 9 sets intervalls on the airdyne bike and finished with 3x60 secs on the stability ball. ☺️

W4/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!!

W1/D4 HIIT + legs (squat dominant)

Community

More workouts from Magnus Lygdback