Name: Playbook - Magnus Lygdback - W1/D4 HIIT + legs + core
Uploaded: 2023-10-09T14:34:38.930Z
Duration: 45 min
Description: W1/D4 HIIT + legs + core

Rebecca

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

Livi

That core burner is just unkind! Thanks for a great workout!

Rachelle

Gah! Why do you do this to us, Magnus?! 😫😂

Ashleigh

Charlotte

Veronica

Nichole

Nicol

Tarrah

Great workout. Abs and hamstrings are sore after this

Steve

Sabrina

Marta

hannah

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

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

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!

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

Minerva

* 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

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

Monet

Alejandra Romero

W1/D3 HIIT + arms

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/D4 HIIT + legs + core

Community

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