Name: Playbook - Magnus Lygdback - W1/D5 Upper body, Arms & Core
Uploaded: 2023-01-02T04:13:42.095Z
Duration: 50 min
Description: W1/D5 Upper body, Arms & Core

Willard

Whitney

Love this program, even the sprints! 😁🙌 Great way to get your stamina back on track.

Charlotte

Jeremy

Jeanette

Kellie

Dollie Darko

holy cow the dragon kicks are death. fun challenging as always

Caro

Selina

Was amazing!! Sweating after long time !! ❤️💪

Sara

I ran 1.5 miles with my coworkers right before this so didn’t do sprints. At the end of the workout the did 10 min of stairstepper though!

Kayla

Data

Kyla Isabelle

(My first rest in the sprints was 60 but then I noticed that the text said one thing (30 sec) but the timer said 60 sec. So I figured 60 was to long, and went for 30 secs on the rest and that was hard) . I kept the same speed in the sprints, except for the last 50 secs, when I increased just to challenge myself even more. 🥵 It was tough since my legs were sore after yesterdays session. Hollow holds in the end to easy... Held it for 210 secs and  first rest was 60 but then have continued.... My neck got tired though. 😂

Melinda

Bristol

I wasn’t feeling up to working out today, but I am glad I pushed myself yo get there. This workout was just what I needed today.

Thank you Magnus!

Kendi

Another round ... dominated! Notes: 9.0, biceps:20s, raises:10s, triceps:25

Bethany

Scott Allison

@le!

Rick Sullivan

Hi Magnus,

Upper body is always my favourite! :)

I haven’t worked out in about a week - it’s approaching fiscal year end for many of our military customers and when I get home from work I feel tired and drained. But pushing through and getting back at it. 

Especially enjoyed this workout - thank you!

Cheers,
-Ash

Ashley

Naelle

Wahab

Rosa

It's impressive how terminator make me work! I have added a workout pulley system to my tiny homemade gym and change the game! Now I can push my limit or find my limit and not be stuck making 60 rep with band and be ok. Can't wait to see the next session.

Enrique

Kristina Tan

Precious Faith

I want to say THANK YOU! You’re the reason why I’m getting into the best shape of my life! I’ve been so hard on myself and I look up to you so much that I’ve been pushing myself to be better physically and stronger mentally! I’ve been seeing so much results as well as my family and friends! I truly hope one day I get to meet you, work with you and thank you personally! You’re the best! 

With much appreciation, 

Bianca Ramirez

Bianca

Ended first week. Very dynamic and challenging 💪

Carolina Gomes da Silveira

Jasmyn Garrido

Regan Krager

Cynthia Bartek

Mila

amanda

Sprints are killer but the overall workout was great!!!

Destiny

Lynn

Those sprints killed me...I don’t have a treadmill so I did them on my assault bike

Tamara

I thought there’s no workout harder than tomb raider’s... but today’s cardio was BRUTAL. I am proud of myself for completing today’s workout. I enjoyed the challenge. Thanks for the inspiration!

Kanan

María

I was feeling really low today. Instead of skipping the workout I pushed through even the sprints, knowing it would boost my mood if i pushed through. It took until the last arm set but it made me a whole new person today! I’m a Total badass killing it now. 👊🏼 thank you for my everyday push.

Liza

Jason Rabe

Really like that most workouts start with intervals/hiit sessions, I notice how much that improves my running speed in general too! 😍🙌 But perhaps add more instructions for the core excercises with the ball, I don't feel them where I should, it only hurts my neck.. dont know what I'm doing wrong.

Amazing. So proud of myself. Since having really bad Covid in Feb/March I haven’t been able to run or workout due to lung damage. This is the first time I’ve been able to challenge myself and get myself back to fitness model shape - one week at a time.

Alexia Qveens

Rocco Rotondi

Week one done ✌🏻! I’m amazed by myself! Loving every minute of the challenge. Hit me week 2 👊🏼👊🏼

Anna

Alright, last day of week 1. 

You can see how that the cardio/conditioning is an essential part of the program. The sprints will support burning off any stubborn weight you want to lose. 

After the conditioning, we're hitting core ares of the upper-body. Make sure to get a rest day in tomorrow!

- 90 sec sprint, 30 sec rest
- This will be challenging so start at a slower pace and speed it up as you get more comfortable

Cardio HIIT Treadmill Sprints

Perform the number of reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Pull down to top of chest 
- Slower on the release

Close grip cable pulldowns

- Stable core in an incline plank position

Push-up using the bench

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon kicks (bench leg raises)

Upper body & core circuit

Perform 12 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Try not to swing your arm 
- Rotate dumbbell at top of rep
(6 each side)

Dumbbell bicep curls

- Arms close to your side 
-  Pull down quickly and flex slightly at the bottom
- Release back up to your chest

Cable tricep pull down

- Dumbbells at your side
- Arms have a slight bend
- Accelerate up to just above your shoulder line
- Slowly release

Dumbbell lateral raise

Arms & shoulder circuit

Stability ball hollow hold knees bent

W1/D5 Upper body, Arms & Core

Leg day is the best day 😊🔥🦵🏋️‍♀️!!!!

Challenging workout. I didn’t have a box so I substituted the jump squats on a bosu instead. It still killed my legs at the end. I added in some pull-ups during the squats to get double the use of the squat rack.

Shauna

W1/D1 HIIT, Legs & Core

W1/D2 Back, Chest, & Shoulders

Arm day is on the best days 😊🔥💪!!!

Maturos

Ooh! I love stability ball! Simple but so powerful!!!

Becky

W1/D3 Arms, Outside Shoulders & Core

Patricia Wendell

W1/D4 Cardio, Legs & Core

Death by box jumps 😵😅 Still killing me, but better than last week 💪

My legs are trembling from a killer leg workout 🥵🥵🥵

Sofia

W2/D1 HIIT, Legs & Core

W2/D2 Back, Chest, & Shoulders

Great, great arm workout 🔥💪🔥, love the core workout at the end also 😍🔥😊!!!!!!!

That stability ball pass! Freaking burn! 🔥🔥🔥

W2/D3 Arms, Outside Shoulders & Core

Leg day, best day 😊🔥❤️🦵!!!!!

W2/D4 Cardio, Legs & Core

Feeling great & pumped up 😊🔥😍💪!!!!!

Love this program, the sprints are tough, but these weeks have gotten my cardio level back on track and I'm starting to feel like myself again. Thanks for getting us out of the comfort zone!

W2/D5 Upper body, Arms & Core

Loving the leg and arm days 😍🔥🦵💪!!!!

Feel good! I feel stronger but always challenged bc of the shorter rest times!

Jojo

W3/D1 HIIT, Legs & Core

W3/D2 Back, Chest, & Shoulders

This one really wore me out lol 😂🔥💪😊!!!!

Been off it for a week…..jumped back in and killed it! Thank you!

W3/D3 Arms, Outside Shoulders & Core

W3/D4 Cardio, Legs & Core

W3/D5 Upper body, Arms & Core

Extra reps and less rest time killed me! Had to get a few reps at the end. Great! Thank you!

Fire! Sooo proud of how well I did. I’m so much stronger and finished with pep in my step!

W4/D1 HIIT, Legs & Core

Those additional reps are killing me! Thank you!

Jesse

W4/D2 Back, Chest, & Shoulders

Great workout! Increase in reps is Felt thank you!

Arms are tight and feeling swole.💪🏽💪🏽

W4/D3 Arms, Outside Shoulders & Core

I got issue with my ankle last week so sprints may have not help it but it was still fun

Mirka

W4/D4 Cardio, Legs & Core

I have officially done all the programs for woman plus the cut program! So proud of myself. I am stronger, my endurance last longer, I am dedicated and committed to this new lifestyle. I am putting myself first! Thank you Magnus!

W1/D5 Upper body, Arms & Core

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