Name: Playbook - Magnus Lygdback - W1/D5 HIIT, Core and upper body
Uploaded: 2023-01-02T04:13:41.926Z
Duration: 45 min
Description: W1/D5 HIIT, Core and upper 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

Day 5 and I was actually able to pull myself up to the table. Surprised myself! ( before starting I couldn’t do even one complete pull up) 

Oh and I feel amazing over all.Thank you!

Maria Krayeva

Howard

It was definitely easier than last time. It looks like I’m improving finally! Some exercises I couldn’t finish but now I can.

Luís Telles

Carlos

Awesome! I change this one into a workout from week 3 and 4 to make it more challenging. Let’s go!

Luis

Mars

Christian

Mary

My arms are getting much stronger. My weakest point in my body. Happy to challenge them!

Hannah

Good!! Felt the challenge today and pushed myself! I actually did another day last week but didn’t see any way to record it later because I forgot to afterwards? Is that possible? Thanks

Audi

Went great! Do you have stretches you’d recommend and specifically for upper body?

Some movements are difficult to do properly and safely. No explanation about “what not to do”. 
The warm up is always the same and not always adapted to the workout.

Lisa

Going great! I’ve had to slow down a bit because I overdid it the first couple week but still love this program ☺️

Rachel

Chloe

Alexander Maurer

Monica

Great!! Loving this workout program! Thank you!

Great start of the day! Have a nice weekend.

Markus Nilsson

Sophie

Bam 💪🏼👊🏼👊🏼👊🏼👊🏼

Anna

Great stress buster before my uni exam 👏🏻

Had to really push today, arms are shaking. Thanks!

Donnegal

Eugen

Anto Ubecibils

Mary Himebaugh

30 seconds feel like an eternity sometimes 😅

Herve S

Desi

Jacquie Schmidt

Gary

I won’t finish this before midnight but I am in the middle of it, so I just said I was done so I will get the credit for today. I really wish App give you a selection of when you finish things. But I am really enjoying this work out! Day five a week one almost done!

Marcus

Scott Allison

Changed this up with some med ball for pushups and core. Great HIIT.

Eric

Amber

Anthony Cameron

Marcus Glimberg

Alicia

I love these workouts. I’ve felt my motivation and discipline improve on working out regularly, and my eating habits have improved as well because of your superhero diet plan. Double thumbs up!

Drex Earle

pete

Though workout! A few days in now and I feel I have more energy and big spurts to put into it.

Olga

Don’t have a table for pull ups. Alternative?

Jill

For today's workout, you will ideally have a chair, table and 2x 1 gallon jugs of water

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

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed) 

Max reps for both exercises
Pushups ( use chair, table or knees if needed )

- Start in a plank position
- Bring your body down bending at the elbows
- Push through your hands engaging you chest, until your arms are extended
- Take one hand off the floor and rotate your torso

Pushup with rotation

- Place your self underneath the table
- Hold on to the sides
- Keep your knees bent and your feet on the ground
- Pull yourself up engaging your back

Wide table pullup

Superset 1

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed) 

Max reps for both exercises

- Start in a push-up position with your hand on a chair
- Bring one hand on to the floor 
- Raise the opposite leg off the ground 
- Repeat on opposite side

Lateral push-up with leg lift

- Lay underneath the table 
- Grab the end of the table keeping your knees bent and your feet on the ground
- Pull yourself up squeezing your back at the top
- Come down slowly

Tight grip table pullup

Superset 2

- Place your hands on the end of a bench or chair
- Your legs should be almost extended
- Bring your body down bending at the elbow
- Extend your arms to come engaging the triceps 
- Lift one hand up and touch your foot

Triceps dip into toe touch

- Keep your arms extended with a slight bend at the elbow through the movement
- Bring your arms up to shoulder width height

Lateral raise with water bottle

- Start with your legs shoulder width apart, holding two jugs by your sides
- Curl the jugs up squeezing your bicep at the top
- Come down slowly

Bicep curl with water jugs

Superset 3

- 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

- Lay on the floor with your arms extended 
- Bring your legs of the ground keeping a slight bend at the knee
- Let your legs come down on one side with out touching the floor
- Bring your legs back up and repeat on the opposite side

Windmill

Superset 4

W1/D5 HIIT, Core and upper 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

Mike

Michael

W1/D3 Full body

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

Theologis Strikos

Beth

W1/D4 HIIT, Core and lower 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.

Heather

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/D5 HIIT, Core and upper body

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