Name: Playbook - Magnus Lygdback - W1/D6 Full body
Uploaded: 2023-01-02T04:13:41.940Z
Duration: 45 min
Description: W1/D6 Full body

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

Luís Telles

Thomas

Soontara

Willard

Damn tough. But it’s the last day before rest again! Yeah!

Mike

Audi

Challenging but it’s getting easier for me! Look forward to rest day 🧘🏼‍♀️ and then next week 💪🏻 !!!

Maria Krayeva

Howard

Hard. Thought it’d get easier like yesterday but no… haha. Thank God tomorrow is a rest day!

Tough but great! And getting a bit easier second time round.

Christine

Carlos

I would like to swipe right/left between exercises within a sett rather than between setts.

Gill Edgar

Pretty nice! 

Sadly had to skip workout n5 because I really can’t do any exercise during the weekend.

Luis

Mars

Tomas

So good!! Kept pushing myself! Those pull-ups are killer 😅🔥

Seeing a difference in my arms and stomach! Doing some Pilates on the side to get more stretching in. I’m grateful for this challenging program! 👊🏻

In supersets, should one rest between the exercises at all or only rest between sets?

It went very well! 👍🏻 love this app!

Chloe

It was good and challenging week! I’m enjoying the workouts and the 5 meal a day plan 👍🏻 sometimes I add a bit more leg time. Thanks!

Ita always very good!! What o don't know how to push myself through the dead point to do trainings as many times as it is in the plan as when i have working days sometimes they are physically too demanding and i just feel my body want a rest. That is partially true but also stops creating the habot of regular workout that isn't based on my 'emotional' pattern.
If you have any advoce on this i appreciate it. Tnx Magnus!

Sophie

I need an alternative to the table pull-up as my table is not stable enough. Otherwise all very good 👍

Markus Nilsson

Anna

1 week down! I managed to complete the warm up without pausing at all! 😁

Donnegal

Anto Ubecibils

Not sure if you saw my other notes. But video tutorial of each exercise would be great. Thanks

Curt

Herve S

Desi

Marcus

Olive Scott-Whilde

Anna Riedl

Gary

Week 1 (week 7 after doing the beginner body weight twice) complete!!!!!!! 💪🏻🐧💪🏻

Add 3 sec to each exercice to have thé time to change

Alex

Drex Earle

Erica Selby

Kenneth

Chelsea

Jeffery

Nina

I have some old calf injuries I'm working with/around. The warm up exacerbates it. Are there other exercises I should do instead, or just keep doing those at light effort?

Abby Joslin

Jill

Got all the way thru it with taking less time in between👍🏻 improvements!

Michael Ryan

It was hard today because I ran for 30 mins after work and before doing this circuit. But I think it was worth it.

Adrienne Furniss

Use your table, chair and 2x gallons of water. Finish on up week 1 with some extra hustle.

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

- Hold the water jugs by your sides with your legs about shoulder width apart
- Push your hips back and come down bending at the knees
- As you come up raise your arms laterally, keeping your elbows slightly bent 
- Come up to shoulder height and come down

Squat with lateral raise

- Step up on to the chair 
- Bring the opposite leg as off the ground
- Bring that knee as high as your can
- Bring that leg back to the ground 
- Use your arms for momentum and balance

Step ups with high knees

Skaters

- Start in plank position 
- Bring your body down body at the elbows 
- Come down until your chest almost touches the ground
- Push through your hands squeezing your chest as your come up 
- Take one hand of the floor and touch your opposite shoulder 
- Repeat on opposite side

Pushups with shoulder tap

- 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

- Start in plank position
- Bring one knee towards your elbow
- Repeat on opposite side
- Keep a neutral spine through the movement

Mountain climbers

- 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

Circle set

W1/D6 Full body

I am not always sure if reps are per side or total per round, for example for squats with kicks 20 total or 20 kicks per side?

Anastasiia

It wasn’t you who need to I prove the work out was great I’m rating my own performance and it wasn’t the best today.

Rachel

Loved, wish I could verbally tell the system when my rep is complete or the time evolutions automatically completed. Exercises were awesome!

Tiffany

W1/D1 HIIT, Core and lower body

While Magnus was break dancing on that side to side with a chair, I was over here step touching honey. 🤣 I have coordination, but that was a challenge! I’ll be glad when I get to break dance mode!

Britni

Faisal Alnajafi

It was a solid workout just had to modify a couple workouts due to a wrist injury

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

Michael

W1/D3 Full body

Better, feeling like I can do it again. Some stretching-up before the workout really helped too.

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

Theologis Strikos

W1/D4 HIIT, Core and lower body

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

Moira

Nice workout 🏋️‍♀️ 🔥💪😊!!!!

W1/D5 HIIT, Core and upper body

Eugene

Great workout 🏋️‍♂️, feel great 😊!!!

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.

Emma

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!

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/D6 Full body

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