Name: Playbook - Magnus Method - W1/Day1: Cardio HIIT + Legs + Core
Uploaded: 2024-12-30T21:16:50.119Z
Duration: 45 min
Description: W1/Day1: Cardio HIIT + Legs + Core

Mathias

Well that hurt but first one down. Bring on tomorrow!!

Caroline

Jason

Going through this for a 2nd time and it still kicks my butt!! Amazing workout!

Pierce

Artur

Great Workout I switched the Db front squat to Barbell Front Squats extremely difficult 🔥.

Simon

Now that was a proper Tarzan workout! 🦍

Wesley

Pawel

Great, kept the heart rate up while putting up good numbers in weight as well!

Garrett

Great just didn’t have leg press at my gym and the core with the ball sheesh tough one for me ! Couldn’t hit a min only 30 sec but last set I pushed for 50sec

Pius Nomen

Belwin

Nick

Supreet

wendy julie

Your welcome it was intense sweating a lot live it 🤩😆

Felipe Gudino 

Freddie Academy

Romeo

Ryan

Oh boy that’s definitely a level up ! 🥵😅🇨🇭🇦🇺

Stephan

Martin

Nikolas

Carl Carlsson

Sjukt bra pass!! Aldrig svettats så mycket 😅💪

Fredrik Lauve

Michael & Kay

Holy crap
After a couple weeks pause I could feel myself to the limit but  was amazing getting to the finish line!!!

Jeremy

Mike

Saleh

Vols7328!

It was nice, but i can imagine that this training is enough to become Tarzan.

Amazing first day workout! I'm on fire 🔥. Set the tone early. I'm excited for the other workouts to come!

Michael

Alexander Oja

Just finished my first workout my legs are already sore. I like the simplicity of the workout and how it targets specific areas.

Dan Fyfe

That was something! Legs are tight and abs are screaming! Couldn’t get through the last ab exercise without a couple 5 sec pauses each set! Drenched in sweat and loving it!💪🏽🏋🏽‍♂️

parke

Great workout, I definitely expect to see progress from this

John Egger

Now I’m understand how Alexander got those abs🙌🏻🥵🥵🥵🥵

Max Seppälä

Insanely brutal! Muscles were hurting I didn't even know I had..LOL

Amman

It was much harder than I expected ! Nice combos!

Kirill

First work was really rough. Pulse above 136 the entire time. And is the worst my weakness

It was amazing challenging but great thank you

Elier

Tough on the abs,  what I was looking for.

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

Jesse

elio

W1/Day2: Chest + Front Side Shoulder + Core

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

Feras Ali

W1/Day4: HIIT + Arms

W1/Day6: Cardio HIIT + Legs + Core

Started the program again & upped my lifts by 5lbs & this workout is still kicking my butt!

Definitely don’t do the bear crawls after you do the rest of the workout…💪

Maurits

W1/Day7: Chest + Front Side Shoulder + Core

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

Those planks… Magnus how you came up with those to end a workout I don’t know
But it’s a killer to finish off the workout

W2/Day9: HIIT + Arms

W2/Day11: Cardio HIIT + Legs + Core

W2/Day12: Chest + Front Side Shoulder + Core

I’m getting there 💪 feeling stronger

Man that last superset a killer!!! 💪🏼💪🏼💪🏼

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

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

Stefan

W2/Day14: HIIT + Arms

The hiit sprit at the beginning is a killer

W3/Day16: Cardio HIIT + Legs + Core

The bear crawls and slow increases in sets aren’t catastrophic but man do I notice them! 🔥🔥🔥

Juan

Great chest pump and good recovery for legs without too much running

W3/Day17: Chest + Front Side Shoulder + Core

Tried slowing down the lat raises and front raises even with low weight and wow!!!

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

W3/Day19: HIIT + Arms

W3/Day21: Cardio HIIT + Legs + Core

Love this intense workout. Especially the dragon kicks at the end

Great chest pump! Has kept it intense the whole time! Thanks!

W4/Day22: Chest + Front Side Shoulder + Core

Shoulders are absolutely cooked! Great workout!

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

My forearms hurt a lot when I’m doing the straight bar bicep curls. Any ideas?

W1/Day1: Cardio HIIT + Legs + Core

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