Name: Playbook - Magnus Lygdback - W1/Day7: Mobility + Chest + Arms & Core
Uploaded: 2023-01-02T04:13:42.103Z
Duration: 45 min
Description: W1/Day7: Mobility + Chest + Arms & Core

Willard

Heat is not working in my gym today, but 15 minutes in this workout and I’m sweating!

Jessica Jones

Lauren

Smooth, but again and alternative for bearcrawls.

lore

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

Those core exercises are insane. Can’t wait to see the results.

Jordan

Mars

Samantha Harrell

Great workout!! Plank pull-throughs at the end are brutal! Struggling to get through them cuz my wrists feel so weak. Any tips to strengthen my wrists?

Carmen

Dominika

Leigh Searles

Still not used to bear crawls. The demo looks great, but I look more like a wounded animal doing them.  😝

Elizabeth

The last exercise is killer, but managed to pull it out without stopping.

Christine

Nur S*

Last one is still brutal to my wrists. Did split the 2x15 reps into quick 6x5 reps for less pain ;)

Hendrik

Omg so hard. That last bit took forever to get through, I’m so weak lol looking forward to gaining more strength!

Celeste

Fab!! I could do all 30reps of the plank pull through this time… whoop!

Emma

Natasha

Something clicked and I felt stronger instantly!!! Absolutely amazing!

Sahar Whitley

Anna

That last set was amazing!!! My arms and my core are wabbly 😂😂😂

Ally

Awesome as always! The final superset of this workout is always challenging for me, my shoulders are on fire

Katie

Arms gave out at the end, had to modify side plank through

Rebecca

A. C. Grills

Wish it had more cardio at the beginning, then it would be perfect. But my arms are like wet noodles.

Connie Dale

Camila

Was Good. Need to change my body! 😉👍✅

@le!

Kristine

Did it with my boyfriend! We we’re both shaking at the end😆 Good workout.

Thea

Alea Conte

It’d be nice if the app had a place for us to log our weight for each workout

Weak and trembling......crazy good! Thank you!

Sofia

Never get bored with this kind of exercise

Data

Second time through- it is a great arm workout and im getting stronger! Used a little more weight than last time and Superset B wasnt as painful. I wish there was a bit more cardio mixed in and a bit less floor/mat work. I have to do this workout out of order- once you leave a machine, it’s taken! So I’ve had to group the machine sets together.

Victoria

Melinda

Nice wo but like the ones with a higher pulse better

Linn Jägmo

tw_becca

Claire Bishop

Man, today super set B kicked my tush. It really took everything out of me to complete it. What a workout! Thank you Magnus!

Kendi

Olga

Ola Zwawiak

stacy

Maturos

Very happy about the first week, it was great to get back into working out rhythm. I’m be looking forward to week 2

Luna

Alivia

The last super set kills me but so proud to crush it

Jenn

High five to you for completing the first week. I would love to hear from you on how it went, if you have any questions, etc. Message me here on the app or tag me in your post/Stories on Insta. 

Take a day off to recover tomorrow and lets get our minds positive for week two. The cardio portion starts to pick up!

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawls

- Legs on the floor or ground
- Back flat on the bench 
- Lower down slowly and explode up

Dumbbell Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

- 10 reps per side
- Use a challenging weight
- Alternating sides

Alternating Bicep Curl

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skullcrushers

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable Tricep Extensions

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Bicep Cable Curl

Superset A

For your second superset you will perform 1 min of windshield wipers, then 30 total reps of side plank pull throughs (15 each side) followed by 60 seconds of rest! Complete this for a total of 4 rounds!!

- Keep your back and shoulders pressed to the ground 
- Arms our to your side to help you balance 
- Legs straight in the air and rotate side to side
- Try to only rotate your pelvis/hips
- Beginners 3 sets of 16 reps

Windshield Wipers

- Start in a plank position with a dumbbell in one hand
- Reach the Dumbbell through the opposite arm and then pull the Dumbbell though while opening up your body into a side plank position with the weight directly above you
- 15 reps per side

Side Plank Pull Throughs

Superset B

W1/Day7: Mobility + Chest + Arms & Core

This was truly hard, but I did it, I took my time and worked through it!  I was going to give up, but I have to keep going.

APRIL

Great workout, looking forward to the next set!

Romina

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

Londy

Another great workout.  Really made me push myself.

Geneva

W1/Day2: Cardio + Back & Outside Shoulders

Lena

W1/Day3: Mobility + Chest + Arms & Core

Alea

I don’t feel like I’m getting enough?

hannah

Yaritza

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

Caro

W1/Day6: Cardio + Back & Outside Shoulders

debby

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

Marieta Tisheva

Awesome! If sculpting and fat loss is my goal should I do this 3x/week on top of my cardio?

Molly

W2/Day10: Cardio + Back & Outside Shoulders

Best workout ever 🥵💪🔥😊😍!!!!!!!!!!

W2/Day11: Mobility + Chest + Arms & Core

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

Reece

W2/Day14: Cardio + Back & Outside Shoulders

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

W3/Day15: Mobility + Chest + Arms & Core

Really sweating this one out 🥵🔥🤣🦵!!!!!

Leia

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

Feeling so damn great 😊🔥🥵😍!!!!!!

W3/Day18: Cardio + Back & Outside Shoulders

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

W3/Day19: Mobility + Chest + Arms & Core

Leg day is the best day 🦵🔥🥵❤️😊!!!!!!

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

Feeling great 😊🔥😍🔥🥵!!!!!!!!

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!

W4/Day22: Cardio + Back & Outside Shoulders

Great workout, I love it 🥰🔥🥵!!!!

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

Only the last two workouts to finish the 1month challenge 💪🏽

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

Great workout, I love all your workouts, I’m feeling so damn great 😊🔥😍🔥🥵🔥🥰!!!!!!!!!!!!!

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

W4/Day26: Cardio + Back & Outside Shoulders

Finally done with workout routine, but I’m feeling so damn great 😊🔥🥵💪🦵🥰😍🤗!!!!!!!!!!!!!!!!!!!!!!!!!

Done all 27 workouts from this challenge! 🤩💪🏽💪🏽

W1/Day7: Mobility + Chest + Arms & Core

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