Name: Playbook - Magnus Method - W1/D5 HIIT, Core and upper body
Uploaded: 2024-12-30T21:16:50.281Z
Duration: 45 min
Description: W1/D5 HIIT, Core and upper body

Jacob

Walesia

Luís Telles

Don’t skip any day because it will become a real challenge to continue. Great workout.

Huyen

Every day it’s a bloody battle. But we keep on winning.

Moira

Nice workout 🏋️‍♀️ 🔥💪😊!!!!

Willard Parker

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.

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

Mari

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

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

Getting back into it. This kicked my butt.

Gabe

Garrett

Alex

W1/D1 HIIT, Core and lower body

Rough, and I had to improvise with the table- but easier than I tro to app leg day. Took me a week to recover from that one

Carol

Andrei

W1/D2 HIIT, Core and upper body

Shivani

Couldn’t do it in one sitting… had to rest in the last round. But did it.

W1/D3 Full body

It was pretty easy. Bulgarian was challenging

Phoenix

Love love love the lower body workout!!! 🤩😍

Annie

Tonight was a break compared to yesterday!  Doing full body a day after upper body kicked my behind.  I even accidentally left an f-bomb in a public comment by accident!  I thought I was typing in private.  Magnus, take it as a compliment that your program inspired some colorful language 😅

Mike

W1/D4 HIIT, Core and lower body

I felt those 15s that were missing in between rounds👌

W1/D6 Full body

Emily

W2/D1 HIIT, Core and lower body

Getting better once more! Love yourself and love others!

Lateral push up part is still a challenge.

Kysusha

W2/D2 HIIT, Core and upper body

Added 15 seconds to each workout to ensure that I'm getting progressive overload. It worked. Should have done it for one and two from this week

Took a couple days off after last upper body, but doggedly determined to keep on till the end and then try a new one.  👍

As a beginner, I got a lot better today. I greatly decreased my break times. Good sweat.

W2/D3 Full body

I skipped 2 days but was able to do this without breaks as a beginner. Good exercise

Tough… work again making me miss four to five days training… coming back is never easy.

W2/D4 HIIT, Core and lower body

Starting to feel easier.  Looking forward to amping it up in weeks 3 & 4!

W2/D5 HIIT, Core and upper body

Finished week two. I know what’s coming up next is death.

W2/D6 Full body

Damn tough. But won over it once more. One step closer to the goal.

Damn hard… wanted to give up so badly. Not today tho.

W3/D1 HIIT, Core and lower body

If I hadn’t slept as much as I did this past week… if my diet wasn’t on point… I don’t think U would’ve made it.

I skipped 3 days. Definitely very rough but felt really good afterward. I would suggest to go back a few days if you skipped before going into this exercise. The hardest part is superset 1.

I don’t know how I did it… but I did it.

W3/D2 HIIT, Core and upper body

Again…. If I hadn’t slept as much as I did… eaten properly as I did… no way I would’ve finished it… I’m dead

Again… this is just so damn hard. You gotta push, push, and push until the end! I gave myself extra rest… definitely wouldn’t be able to finish without it.

W3/D3 Full body

Thought it’d be easy… I was mistaken. Not dead as yesterday tho.

One more day completed. Bit easier than before!

W3/D4 HIIT, Core and lower body

Oh yeaaaaaah baby easier than before! Dead. But easier!!!

Finally getting easier. Still tough, still sweaty but closer to the goal.

Tough but I definitely feel myself improving!!

W3/D5 HIIT, Core and upper body

The only hard part is the push up. Very good sweat.

God only knows… God only knows how I still make it to the end.

W3/D6 Full body

Never easy. But we keep on going! First day after finishing the program!

Took me longer to finish… but feeling better than any of the other leg days. Improvement!

W4/D1 HIIT, Core and lower body

Finally! It was so much easier and faster this time!!!!

First time I finish this and… I’m not dead!!!!! Yeah!!!

Dead. But I’ll tell you this. I can do much, much more than when I started. It’s amazing!

W4/D2 HIIT, Core and upper body

Life happens. Nothing will stop me tho. Couldn’t do it in one super set per round. So what… did it until the end still! No giving up!

I was dead on the first round… but what can you do… keep going on… I had to split some reps but so be it… one more day done!

I can’t believe I did it… so close to impossible… how did I find the strength to keep pushing forward? I don’t know…

W4/D3 Full body

Finally it wasn’t that hard at all!! Great to see the progress!!

For the first time…. It wasn’t that hard! But never have I had so much discipline… not one day skipped in December!

Hard, not easy at all. BUT. Not as hard as the hell yesterday was.

W4/D4 HIIT, Core and lower body

Work is trying to get me away from it again… 11:23 in the night… not giving up

Unbelievable how much progress I’ve made… I used to hate side to side shuffle on a chair, getting 18-20 done and dying right after… now, I do 30 minimum!

Not even crazy ex out of control could get me off the track! One more day to go!

W4/D5 HIIT, Core and upper body

Back!! Not in the best shape. But three days away… you begin to feel it going away…

One more time done without skipping a single day. Damn, it was much harder than I ever imagined. Harder than ever before. But I did it! Don’t let your life get in the way! Focus on the goal!

W1/D5 HIIT, Core and upper body

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