Name: Playbook - Magnus Lygdback - W1/Day1: Cardio HIIT + Legs + Core
Uploaded: 2023-01-02T04:13:41.998Z
Duration: 45 min
Description: W1/Day1: Cardio HIIT + Legs + Core

Exhausting. 60sec is nothing for rest. My heart rate is probably 160 I always had rest for 3-4mins .

Luka

Felipe Gudino

Ryan Powell

Day 1 felt interesting 🤣 goal to loose 10 kg in 6 months !!!

Bruce Lok

Dexter

Diego victor Carbonell penno

Had to take an extended break to keep from puking. Awesome workout

Steve

You put me through the jungle bro! Nice program!!

Lauren

Brandon

Jason

Ashoo Coco

Great workout, feeling pumped 😊🔥💪🏋️‍♀️!!!!

Willard

jasmina

Brent

Awesome first day of Tarzan (my second round!!). Thanks Magnus!

Chris

Marcelo

Awesome, Can’t wait for the next day work out !

Lisset

Tamir Baker

Excellent workout, for the front squat instead of using a db i used a barbell, but the core really killed me.

Luiz Otavio

Alfirin

Faisal Patel

Holy Crap. This is the work out I’ve been looking for.

Joseph

Agvan

Great workout  took me 53mins to complete. An indication on weights to use could be helpful. Thanks

Maliky

Kristopher Shelton

Hate it already. 😄 That was tough… hopefully I can keep the motivation till the end.

Marv

It was really good it's been a couple of years since I've worked out so at the end I was really tired but I felt like I had a good workout

Anthony

Jesse

Nathan

Excellet work out i feo great !!! And powerfull

Juan Pablo Lea Plaza Soruco

Vedant Ghag

Super hard! I followed all of timing and it still took me an hour & didn’t even finish. It’s definitely a lengthy one but I know I’ll get great results from this program!

Ileana Rodriguez

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Glen

Tough but great, hit muscles that I didn’t know existed 😅

Dushan

TOUGH day 1 but looking forward to the next day workout.

Saul

Regan

Tristan

I find it difficult to do core along with legs or any other routine. Can I do core on a seperate day??

Ibrahim

Radek

Tough for a 65 year old. Could do the box jump. I’ll find something lower to use.

Dear lord, those treadmill sprints killed me for the rest of my workout

Cole

Hey gents, it's 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

- Jog on a treadmill or outside for 5 mins

Treadmill 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

Front Squats with Dumbbell

- Gradually bring the weight down and explode up

Leg Press

- Grab a dumbbell in each hand, step out with one foot, lunge forward
- Make sure your knee doesn't come past your big toe
- Explode of the ground and return to start
- Complete all reps on one leg before switching legs
- 10 reps per leg

Lunge with Weights

Box Jumps

- 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

Skate Jumps

Finishing the day off with core! You'll have 3 rounds of this superset with knee tucks and sideways leg reaches on a swiss ball. Rest for 30 seconds in between rounds. Get after it!

- 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

Leg Sideways on Swiss Ball

Core Superset

- 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

W1/Day2: Chest + Front Side Shoulder + Core

Great workout, I’m feeling pumped up 🔥😊💪🏋️‍♂️!!!!

W1/Day3: Back + Outside Shoulders + Back side shoulder

W1/Day4: HIIT + Arms

A+ took me about 1.5 hours and I’m dying

W1/Day6: Cardio HIIT + Legs + Core

Feeling great 😊 💪🔥🏋️‍♂️!!!!

W1/Day7: Chest + Front Side Shoulder + Core

Wow, that was a rough one, but got it done, feeling the burn 🔥 🏋️‍♂️💪😊!!!!

Alvin

W2/Day8: Back + Outside Shoulders + Back side shoulder

Arm day is the best day 💪🔥😊🏋️!!!!

Feeling the pump. Getting better at the core finishing superset.

W2/Day9: HIIT + Arms

Dead 💀. I literally felt sick after my body had cooled down from the intense work out.

Feeling great on leg day 😊🔥🏋️‍♂️!!!

W2/Day11: Cardio HIIT + Legs + Core

Great workout 🏋️‍♂️ 🔥😊💪!!!!

Michael Eden Olsson

W2/Day12: Chest + Front Side Shoulder + Core

I’m feeling great 😊 💪🔥🏋️‍♀️!!!!

W2/Day13: Back + Outside Shoulders + Back side shoulder

Love the burn, used enough weight to fail

Stefan

W2/Day14: HIIT + Arms

Leg day is the best day 😊🔥🏋️!!!

Marcel

W3/Day16: Cardio HIIT + Legs + Core

I felt a bit weak today,  ut persevered thru.

Great workout 🏋️‍♀️ 🔥💪😊!!!!

Felt weak today but much going on and to little sleep.  😟

Melinda

W3/Day17: Chest + Front Side Shoulder + Core

Feeling the burn 🔥 💪😊🏋️!!!!

W3/Day18: Back + Outside Shoulders + Back side shoulder

W3/Day19: HIIT + Arms

Great workout 🏋️‍♂️ 🔥💪!!!

Skipped the intervalls and stir the pot since I do a lot of Cardio/hiit and I was short of time. Awesome workout out. Sweaty as hell. 🥵💥

W3/Day21: Cardio HIIT + Legs + Core

Great workout 🏋️‍♀️ 😊🔥💪!!!!

No bear crawl today. No available space for it....
Still hate the incline bench press, but did better today. 🙌🏼💪🏼

W4/Day22: Chest + Front Side Shoulder + Core

Feeling great, what a awesome workout 🏋️‍♂️ 😊🔥💪!!!!

Burn in the shoulders and a tired back. (No sprints on the  threadmill today).

W4/Day23: Back + Outside Shoulders + Back side shoulder

Arm day is my favorite day 😊🔥💪!!!

Tungt!! 
Kan ej göra sista magövningen pga Axel som spökar. Gjorde en annan. 
Gött pass😃😃

Jonatan

W4/Day24: HIIT + Arms

Leg day is the best day 😊🔥🏋️‍♂️!!!

cameron

Tough today. Did the intervalls but not box jumps or the core excersices. I was exhausted after a long day and poor sleep. 🥵😮‍💨

W4/Day26: Cardio HIIT + Legs + Core

Feeling great 😊 🔥💪🏋️‍♂️!!!!!

Skipped bear crawl today since I have some serious caughing going on. 😩

Accidentally hit one star. Definitely all the stars! Chest and shoulders on fire, but this program definitely made me stronger!

W4/Day27: Chest + Front Side Shoulder + Core

Ken Hopps

Last workout session on Tarzan workout. Took a while since I do a lot of other training aswell. Skipped the threadmill today since I was going to do a short session and I already do a lot of hiit.
Great work this Tarzan workout routine. Now off to something else... 🙂

W1/Day1: Cardio HIIT + Legs + Core

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