Name: Playbook - Magnus Lygdback - W1/D5 HIIT, Core and upper body
Uploaded: 2023-12-15T18:12:31.919Z
Duration: 45 min
Description: W1/D5 HIIT, Core and upper body

Luís Telles

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

Huyen Bezverkov

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

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.

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

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

Sara

Marcin

Charlotte

W1/D1 HIIT, Core and lower body

Couldn’t quite complete this.  Did the first ten reaching push ups but had to resort to normal for the second two sets.  Likewise most exercises were modified in some way with a focus on trying to keep the spirit of the movement in a clean form.  Worked to failure on day two!

Mike

Nicoleta Daianu

My upper body is feeling very strong and sweating too. Good workout.

Sarah Ann

W1/D2 HIIT, Core and upper body

Great workout! Can definitely do it in less than 45 minutes if you buckle down and make it a HIIT!

Valerie

God only knows how much I wanted to give up. But I didn’t. Done!

Definitely quite challenging. Make sure you have enough sleep and proteins

W1/D3 Full body

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 😅

Great! Feeling ready for what’s to come!

W1/D4 HIIT, Core and lower body

Definitely challenging for beginners with 30s break

Finished. Couldn’t take it any longer… thank God it’s rest tomorrow. These 15 s less on rest make a huge difference…

W1/D6 Full body

Emily

Love these move, good sweat but not hard for beginners

W2/D1 HIIT, Core and lower body

I feel like I got better with the intensity this week compared to the first one

W2/D2 HIIT, Core and upper body

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.

Not easy but not that hard. Hoping to get better.

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.

Definitely something that kept me on my toes

W1/D5 HIIT, Core and upper body

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