Name: Playbook - Magnus Lygdback - W1/Day5: Cardio (HIIT) + Legs + Core
Uploaded: 2023-01-02T04:13:42.075Z
Duration: 45 min
Description: W1/Day5: Cardio (HIIT) + Legs + Core

Emily

Intense and definitely a good challenge. Loved it!

Lauren

The leg workout was good and so was core.

lore

Added legpress and skipped some og the core exercises

Leia

Week hiatus and I’m back! Feeling strong! Mindset is in it! Thank you!

It was great! Easier the second time but the Knee tucks and stir the pot still get me lol.

Reece

Mars

Della

I forgot that these programs are the same every week 😕 Repetition can be good for benchmarking, but I prefer variety. I’m going to add my own variations going forward.

Sharon Braddock

Hawra

Another workout done 💪 keep going! Love how challenging these workouts are!

Carmen

Sahar Whitley

Anna

Those sideway legs swings with the ball were tough!!

Ingrid

Alea Conte

I saw small improvements since the 1st leg/core day! It's working :)

Christine

Couldn't complete the supersets on the swissball lateral legs literally I shake. So pissed with myself! I will do it next round! Keep going! Thnks n good luck to everyone 💓

Nur S*

Kristin Marie Camacho

Stirring the pot was more doable today - 30 seconds at a time

Ruby

Had to split up the last exercise into 30s blocks but made it :)

Hendrik

Great workout but personally really struggled today; lots in my mind so I struggled to focus.

Emma

Is there a timer to show me how long it took me? I time on my watch so I know it's longer but to keep track of improvement would be fab. Love this workout! It smashed me last week haha🏋‍♀️

Teresa

Marieta Tisheva

Rozanne

Selina

It’s so interesting how the gym is filled with mean machines and heavy weights, and yet it’s the soft nice ball that kills you e-v-e-r-y-t-i-m-e🤔

Katarina Högman Østergaard

So perfect for my first day back in over a week!

Regan

Katie

Ally

Some parts were easier this time around and some were more difficult, but still feeling great about completing it!

Donnegal

Jordan

Rebecca

Great. Easier the second time round which I guess means I am getting stronger already 😁💪

It’s getting easier day by day! Can’t wait to feel strong again

Andreea Cz

A. C. Grills

Erika Gutierrez

Second time was better. Got the right weights dialed in and better form on the ball.

Connie Dale

Harddddd, stir the pot killing me.  I have 55 cm ball- is this too small?

Camila

Second time around, it was slightly easier.  I did have to modified the stability ball exercises. So I did planks with the stability ball.  I just need to get stringer on that area. Overall it still felt great and I will keep working at it.

Jenna

Started to stir the pot and my pot flipped and crashed to the floor like my endurance

Amanda

Courtney Anderson

This is the second split of the first week if you are advanced. Focus on form. Listen to your body and work hard!

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/Day5: Cardio (HIIT) + Legs + Core

Jessica Jones

Eileen

Caro

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

That was harder than I thought. Dumbbell rotation sucks.

Molly

Ivana

W1/Day2: Cardio + Back & Outside Shoulders

Those cross planks kill me every time. Ended up modifying on my knees

I am loving this! I found you by accident but so glad I did!

W1/Day3: Mobility + Chest + Arms & 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.

W1/Day7: Mobility + Chest + Arms & Core

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

Always the best program to feel better and get more energy ❤️

Kristiina

Done the whole tomb raider program! Love it! Reel stronger and can see the difference 👌🏻😍

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

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

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