Name: Playbook - Magnus Lygdback - W1/D4 HIIT + legs + core
Uploaded: 2023-01-02T04:13:42.078Z
Duration: 45 min
Description: W1/D4 HIIT + legs + core

Really sweating it out on that one 😅🔥💪🏋️‍♂️!!!!

Willard

Celena

Carmen

Jeanette

Marc

Dani Smith

Great workout! Would love to be able to track the weights we used

Regina

laura Wence

Katherine

Fiorella Pendola

Is it 2x5 reps on the leg press or 3x12 reps?

Hendrik

Even after a couple times through the program, stability ball pass still gets me every time

Rebecca

Hardest workout from your plans I have done! Killer! Thank you!

For me it is not clear whether eg 20 reps means 20 per leg or in total (I.e 10 each). Would be nice to have some music too

Mary

Had to sub in some dead bugs at the end, my hip flexors will get there one day!

Jess

Sometimes it doesn’t specify: for example 20 reps per side or 20 total reps.

Connie Dale

Great workout! Is there a safer alternative to a bench hip thrust?

Dani

Haley

Chandrika

Rachel

Andrea

Franziska

This was tough, i could Not performance the last core exercises

Sabrina

Sahar Whitley

That was agony. Apparently 2 days between leg days is not enough.

Amethyst Couture

Last exercise killed, couldn't even do 2 sets😅

Alex

I wasn’t able to do the ball ones, I have no equilibrium 😅

Agnes

Wow, that's shedding lot's of sweat on the last two sets 😅☺️

Ivanka

Smudgie

Maria

Helt ok, har nu en elak axelinflammation och har fått totalförbud att träna överkropp eller med fria vikter "en tid", så jag gör den benträning jag kan med maskiner och gummiband som inte irriterar axeln. Så jag byter övningar rätt friskt här, men det är skönt att ha de här programmens struktur att utgå ifrån iaf!

Charlotte

The chair exercise is fun! Had to think about it 🤪

Minerva

Ritu

Grizel 

Adriana

Man! Great workout. Had to modify but at least I got it done 💪🏽

Joanna

Justin

Sarah

becca rixon 

Just wasn’t a fan of the exercises, but I think that’s personal preference

Ruby

Should the Bulgarian split squats be done with weights? Write up doesn't say

Puja

I have problems with bulgarians, especially keeping my balance. Yet I didnt want to skip it. I was switching the bulgarian split squats to normal squats ( twice as much)

Lilla Kelemen

The last one was so hard. (Passing the swissball) Switched to a smaller object, still to hard. Could barely do 9 reps. Keeping the Balance is difficult plus my hip flexors were dying. Any tips please??😬❤

Larissa

Great. Is it correct that the three 1-min sprints should be included in the warmup? Or is it 5 min warmup first and then 1 min and 30 s sprints?

Linn Jägmo

The leg press is confusing as in 1 place says 3 sets 12 reps and when you press start workout it says 2 sets of 5 reps. Which one to do??

Leigh Searles

I can feel it in my whole lower body and abs!

Cecilia  Knight

* Warmup
- 5min TREADMILL

* Workout 
- HIIT Deadmill sprints 30sec x 3
- Leg press 3 x 12
- Bulgarian split squat 20reps (10reps on each side) x3

Swiss ball superset 
 - Knee tuck 3 x 12
 - Side to side 3 x 12 (6 on each side)

Superset 
- Hamstring curl 3 x 12
- Hip thrust 3 x 12

- Stability ball pass 3 x 20

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

5 min treadmill

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprint with 1 minute rest (repeat)

Deadmill sprints

- Feet shoulder width apart 
- Lower slowly until you are slightly above 90 degrees
- Explode up

Leg press

- 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

Knee tuck on ball

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

Swiss ball superset

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

Hamstring curl on stability ball

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

Superset

- Keep your core engaged 
- Your arms and legs should be fully extended

Hands to feet pass stability ball

W1/D4 HIIT + legs + core

Just finishen the 4 weeks tomb raider program. I Think this is a great next chokgranater to switch things up.

Leia

Ska bli så kul köra WW igen🙌🏼😀

Orietta

W1/D1 Cardio + legs

Wow mountainclimber was not my strong side 😅

Feeling great 😊 🔥💪🏋️‍♀️!!!!

Paola

W1/D2 Back + chest + core

Destiny

Arm day is the best day 😊🔥💪🥰!!!!

Kenton

W1/D3 HIIT + arms

I think I got my first workout high, feeling great 😊 🥵🤩💪🏋️‍♀️😁🔥🔥!!!!!!!!

Anna

W1/D5 Chest + back + core

Great workout 🏋️‍♂️ 😊🔥!!!!

Dina program är en sån succé så det är helt sjukt❤️resultaten är garanterade om man är villig att jobba för det, tack Magnus 🙌🏼😀

W2/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

Gonna keep posting til you answer lol. But why are there no variations to the routines week after week. Wont the body get stagnant?

Danielle

W2/D2 Back + chest + core

Arm is the best day 😍🔥😊💪💪!!!!!!!

Seeing improvement increasing my weights and my posture

Olympia

W2/D3 HIIT + arms

Feeling the burn 🔥 😊💪🥵🏋️‍♂️!!!!!!!

Muy duro el entrenamiento 🥵 me encanto

Lore

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Great workout. Love those dragon kicks!!!! Thank you!

W2/D5 Chest + back + core

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Elizabeth

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

W3/D2 Back + chest + core

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

Batsheva

Great workout! Increasing my weights on all! Thank you!

W3/D3 HIIT + arms

Leg day is one of the best days 🦵 🔥😊😁!!!!

The burn 🔥 but feel so much stronger 😍

W3/D4 HIIT + legs + core

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

W4/D4 HIIT + legs + core

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

W6/D3 HIIT + arms

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W1/D4 HIIT + legs + core

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