Name: Playbook - Magnus Lygdback - W1/Day1: Cardio (HIIT) + Legs + Core
Uploaded: 2023-01-02T04:13:42.001Z
Duration: 45 min
Description: W1/Day1: Cardio (HIIT) + Legs + Core

Wow what a burn. That’s gonna hurt tomorrow.

Kristin Marie Camacho

ELENA

Blair Grotbeck

Zsofia

Is there any way to cast the workouts to our desktop or tv to follow better at home?

Lauren

Simone

Jag är riktigt otränad. Tom det var riktigt tufft för mig

Veronika

I really appreciate workouts that are concise, easy to follow, and challenging. This is my go to program and it works so I’m looking forward to finish another time and see what happens :)

Emily

Skön start så här i slutet på året, nu börjar resan🙌🏼😀

Jeanette

matt

It was great! Those knee tucks and stir of the pot exercises were hard! I know I will get even better next time 😉

Reece

Shani

It was very dynamic and the ball workouts were challenging and fun. I enjoyed it very much.

Sadie

Great workout!!! Took everything in me but gave me more energy!

Batsheva

Carol

Starting program for 2nd time. Upping weights and reps. Thank you!

The ball exercises were hard but got my blood going

Mars

Hard! Good! Making gains through Thanksgiving 💪🏻

Meghan

Great workout. God I need to improve my core—those stability ball exercises are brutal.

Jordan

Joan

Maturos

Sahar Whitley

Fab burn… having had over a month off, I’m so feeling it this morning! 😂

Emma

Christina

Nicely challenging. 

Any tips on what to engage to keep a better balance on the sideways leg swings on the swiss ball?

Laurence

Meloniey

Omg this was so much harder than I excepted!!

Alessandra

Amazing! Legs still hurt and it’s the second day

Dominika

Just finished Wonder Woman. This is a beautiful change

Anais Afrika

Second time doing this program and its still kicking my ass

Katie

Was a good challenge and I am committed to completing this program. Felt shaky at the end which meant I put in some work!

Carmen

First day back in some time, and I feel great after this workout!

Madison

Yvonne

Lateral leg.raise off ball is hard on knees. Not sure if my supporting knee should be on or off ball.

Celeste

First step in the fitness journey of a lifetime! Great start to a challenging month :)

Tiffany

First day and I’m already feeling a good burn.

Tyson

Perfect start to the program. :) very happy!

Nicola

Well… I don’t think I’ll be walking for a week! 😂

Emma wanblad

Leigh Searles

Great workout … didn’t complete the last 2 sets of last exercise…. Been off with flu for 2 weeks so just getting back.

Teresa

Challenging, but very good! I modified a few things just until I get a little stronger. I’ve been an athlete since I was in 5th grade.. & this kicked my butt!!

This is my first attempt on weight training instead of just dancing and hiking a lot. Well, it’s been too long since the last time I was sore and I think that it will be my case tomorrow lol

Paulina

Amazing workout! I found it easy to adjust a few exercises because of my messed up knees, like instead of lunges I did half meter step ups, which hopefully doing it right I targeted similar muscles. Cant wait for my next workout!!

Noor

Very good. At the beginning easy but afterwards my legs were shaking.

Alexandra

Hey gals, time to get started! Day 1 today. Please keep me posted on your progress and let me know if  you have any questions! 

Tag me in progress and form pics/videos on IG  @magnuslygdback

Start of the day right with your warm-up! Today you will be jogging for 5 minutes on the treadmill before jumping into your sprints session. Get ready to work!

- Go at a pace you can sustain for 5 mins

Treadmill Warm-up (Jogging)

Warm-up

Cardio HIIT Treadmill Sprints

- Keep your arms locked, holding the weight on top of your shoulders
- Get your squat low, aim to go below your knees
- Back and posture firm, not arching

Dumbbell Front Squat

- Start with dumbbell in each hand
- Step forward into a lunge, step back on the same foot
- 10 reps on one leg, then 10 reps on the other

Dumbbell Forward Lunge

For this superset, you have 3 rounds of knee tucks and sideways leg swings on a swiss ball. Perform all of the reps for each exercise, then rest for 30 secs. Repeat 3 times.

- Start in a plank position with your shins resting on a stability ball
- Draw your knees in toward your chest and extend legs straight back out
- Be sure to maintain control of the ball the entire time

Knee Tucks on Swiss Ball

- Start in high plank position with your shins resting on a stability ball
- Lift one leg slightly off the ball and extend the leg horizontally out to the side
- Bring leg back to start
- Complete with opposite leg
- 10 reps per leg

Sideways Leg Swings on Swiss Ball

Superset

- Jump side to side (can pick up distance and pace as you get better)
- When you land, balance on one foot
- Then push off on the same foot (the opposite foot should not touch the ground)
- 10 reps per side

Skaters

- Use a stability ball
- Keep your core tight
- Rotate your arms in a circular motion on the ball

Stir the Pot

W1/Day1: Cardio (HIIT) + Legs + Core

Natasha

W1/Day2: Cardio + Back & Outside Shoulders

Wow. I’ve been needing 9-10 hours of sleep after these workouts. They are killing now but in a great way!

Jeniah

W1/Day3: Mobility + Chest + Arms & Core

Intense and definitely a good challenge. Loved it!

The leg workout was good and so was core.

lore

W1/Day5: Cardio (HIIT) + Legs + Core

Alternative workout for the assault bike just in case there isn’t one in the gym and alternate to the dumbbell raises on plank (my wrists are killing me- got tiny ones). Other than that the workout was good!

Tough morning….had to cut last 2 reps but I gave it my all. Thank you!

W1/Day6: Cardio + Back & Outside Shoulders

Smooth, but again and alternative for bearcrawls.

Great workout! Had to change out last two reps of pull through a for regular plank. Thank you!

W1/Day7: Mobility + Chest + Arms & Core

Leia

That was great! I have been sick for the past few weeks so definitely getting back into it lol.

W2/Day9: Cardio (HIIT) + Legs + Core

Had to skip push up rotations due to toe injury subbed with some other back exercises. Thank you!

W2/Day10: Cardio + Back & Outside Shoulders

Good, but still would like an alternative to bear crawl..

Upped weight on some and or reps. Omitted plank pull through due to injury. Arms are trembling! Thank you!

W2/Day11: Mobility + Chest + Arms & Core

Fantastic! Getting stronger! Heavy weights being used! Thank you!

I had to change quite a bit of exercises cause I hurt my ankle but I did the same body parts and muscle groups.

W2/Day13: Cardio (HIIT) + Legs + Core

Feeling weaker on lat pull downs than normal

W2/Day14: Cardio + Back & Outside Shoulders

Please give us an alternative to the bear-crawls! 🦥

Rushed it! Upped weights on all! Woooo!! Proud of myself. Thank you!

W3/Day15: Mobility + Chest + Arms & Core

I had to do different exercises cause of my ankle injury but I trained the same muscle groups! It was still great!

W3/Day17: Cardio (HIIT) + Legs + Core

Way harder than usual I don’t know why.

W3/Day18: Cardio + Back & Outside Shoulders

It was great! Ending is always tough but made it through!

I’m probably going to have redo this one—I ate like garbage the night before and my performance shows it.

W3/Day19: Mobility + Chest + Arms & Core

I still have my injury so I had to be creative with the exercises. Still a good workout though!

W3/Day21: Cardio (HIIT) + Legs + Core

Really tired today. Couldn’t finish last rep…going to do a small workout later in the day so feeling ok about it. Thanks!

It was great! I have been using elliptical instead of assault bike but still works great!

Alea

W4/Day22: Cardio + Back & Outside Shoulders

Weak wrists throughout the plank pull through.

Your programs have changed the course of my fitness journey. I can’t thank you enough! Thank you Magnus!

W4/Day23: Mobility + Chest + Arms & Core

Great as always…..cardio is pumping! Thank you!

I still did the same muscle groups cause of my ankle to be sade but it was great!

Done this routine a few times and always find it a good challenge 😊

W4/Day25: Cardio (HIIT) + Legs + Core

Lack of sleep caused poor performance. Had to cut a set. Next time. Thank you!

Almost just one more day until finished I am starting to see some results which is good! Today I added some assisted pull ups!

W4/Day26: Cardio + Back & Outside Shoulders

Second time doing this program! Always see the impact. Great workout! More like this geared towards women please! Thank you Magnus!

I did it! That was really hard with all the extra cardio and stepping it up but I definitely liked the program! I am probably going to try right after this to do the final few weeks again. Thank you for everything! Hopefully a long-term plan comes out that's more advanced or a Tomb Raider 2.0!

W1/Day1: Cardio (HIIT) + Legs + Core

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