Name: Playbook - Magnus Lygdback - W1/D4 HIIT + legs (squat dominant)
Uploaded: 2021-10-05T12:46:30.675Z
Duration: 30 min
Description: W1/D4 HIIT + legs (squat dominant)

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

Cindy

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! 🔥

Hafezah

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

Omg - I did it!  I’ve never done burpees in my life. They weren’t pretty and I took a couple extra breaks but I did them all.  Those hip bridges on the ball killed my hamstrings!  And I don’t have an air dyne bike so I did skaters for that superset - 40 (20 each side)

Sharon Braddock

Rebecca

Leigh Searles

Dead! Crazy amazing workout! Dripping! Thank you!

Maturos

That was a sweaty one!! Loved it though 😎

Jenn Daniel

Antonia Schubert

Bre Smith

Angel

Regina

Kristina Tan

Monty

This was the most challenging one yet, can’t feel my legs - loved it🤓🤍

Great! Really intense for my lungs🥵, but great workout!

Valerija

Dora

Claudia

I need an alternative to the airdyne :D we have no

Hilá

Jordyn Lucas

Very difficult but so glad i completed it, the finisher burpees were too much for me but i did 10 each round

Jessica

Eric

It was awesome but I could only manage 10 burpees in each of the last superset because of my knee 😩

Gabi

Gilberto

I wonder the box step exercise. Is that 10/leg or 10 for both?

Lilly duong

Data

Had to modify my berpees but loved the workout! Took me 40 mins total!

Casey Overmier

Loved it!🦵🏽🦵🏽🦵🏽🦵🏽

Kiki

Almost died with those final burpees! 👍🏽😰

Carlos Micames

Kavita

Ericka

Liza

It was great, but I'm confused, should I do 10 reach each leg on step up or is it 5?

Kristiina

We did it! 40 Burpee‘s,really Magnus!!!

Rod Mandi Brumfield

Jättebra, så himla motiverad idag så jag tog 20 extra burpees bara av farten 🤩💪

Charlotte

Andrea

*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

W1/D4 HIIT + legs (squat dominant)

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W1/D4 HIIT + legs (squat dominant)

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