Name: Playbook - Magnus Method - W1/D5 Upper body, Arms & Core
Uploaded: 2024-12-30T21:16:50.044Z
Duration: 50 min
Description: W1/D5 Upper body, Arms & Core

I’ve lost a lot of weight since the last time I was in the gym and these workouts are a lot harder than what I remember but I was able to jump back in. How do I stay lean but tone up without gaining a lot of bulk?

emily

Cameron

Saskia

Great challenge, sprints were next level!

wendy julie

Martha

Denise Buchan

Elizabeth

Very good sweat. It can be as challenge as you want.

Huyen

Annaleis

Leigh

Those sprints at the beginning are really something

Rebecca

Great.  Forgot how much I am not a fan of sprints.

Tina

Lena

Terrence

Fredrika

Well, I had it in my earlier before I picked the Terminator route that I needed to do more sprints. 
You kicked my ass again in the best way.

Wonder woman

Flange

Please make it possible to re-do programs without deleting past progress and logs.

Meghan

Tori

LisaMarie

Willard Parker

Brian

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

Charlotte

Jeremy

Jeanette

Kellie

Dollie

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

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

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

Steffanie

Jill White

W1/D1 HIIT, Legs & Core

Mestadels maskiner istället för dumbbell allt upptaget på gymmet. Kondiotionen fick jag ta sist då allt var upptaget

Malin

Great! Tough towards the end but was able to finish strong

Nice workout! My hands were a little slippery during windmill - next time I’ll bring a towel or something for my hands. Otherwise it was great ^-^

W1/D2 Back, Chest, & Shoulders

Ilze

Robin

W1/D3 Arms, Outside Shoulders & Core

Good exercises. I like all of them. Challenging for my core.

So super good therapy/rehab workouts. I have a torn ACL so I couldn’t do the sprints and replaced that with the bicycle.

W1/D4 Cardio, Legs & Core

Went very well. because I fail on the box couple of time so I changed box jump to squat jump instead. I enjoyed this one so far.

W2/D1 HIIT, Legs & Core

W2/D2 Back, Chest, & Shoulders

As someone that just turned 40 and hears about cortisol everyday, should I be thinking about that when doing the sprints or HIIT portions of these workouts?

Dannelys Rodriguez

W2/D3 Arms, Outside Shoulders & Core

Those hip thrusters are no joke - amazing workout!

W2/D4 Cardio, Legs & Core

W2/D5 Upper body, Arms & Core

W3/D1 HIIT, Legs & Core

I was sick for 3 days but came back feeling good.

Still can’t do the windmills as shown but I’ve modified and am seeing some improvement. Thank you!

Melanie

W3/D2 Back, Chest, & Shoulders

Those stability ball passes hurt- but worth if

Linda Petersson

W3/D3 Arms, Outside Shoulders & Core

Sprints are the death of me. You would think i would be used to it by now but nope

Mandy

W3/D4 Cardio, Legs & Core

Starting to feel super strong! Really loving this program 💪🏻💥

W3/D5 Upper body, Arms & Core

Filipe

That was … challenging. Especially when you go up in weight.

W4/D1 HIIT, Legs & Core

Can really feel those extra sets, exhausting

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

W4/D3 Arms, Outside Shoulders & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

W4/D4 Cardio, Legs & Core

Very good 4 weeks. Enjoyed it every single day. Got leaner body and more strenght.

W1/D5 Upper body, Arms & Core

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