Name: Playbook - Magnus Lygdback - W2/D1: Upper Body
Uploaded: 2024-05-06T20:45:07.665Z
Duration: 50 min
Description: W2/D1: Upper Body

It seems simple but it's demanding. My HR monitor points go very high, which indicates how intense the work out is. Great combination of exercises. I find it fascinating.

Antonio F. Toledo

Willard

Superset the majority of the work- great plan!

Mandy

Getting better at these but still need assistance on pull ups and kneel while doing clapping press ups.

Good blend of exercises. Made some modifications for my level but love these body weight workouts.

Keggy

Howard

Anita

Ohad

Verter than last weeks, rhis si My second. Some excercises are getting easier than others

Rodrigo

Adrian

Jesus

Eoin

Rocco

Challenging workout, just barely survived..;)

Jens Karle

Kendall Lowe

Even with a 45 kg powerband..pull ups are still a failure😭

But other than that...the rest was a little less frustrating than the first week😅

Lara

It was much harder than last time! Worked up a lot of sweat

Vanessa

Your workouts are amazing Magnus! I never experienced such effectiveness in just one week! On my W2/D1 I did so much better than W1! I haven’t trained in a year and couldn’t find motivation to train at home, but after I gave I try to your program I’m totally back in the game! 💪🏼

Aurora

Spencer

Everardo Ruíz Marin

Rocio

Kevin Ohaver

Any chance of developing a home workout for one pair of dumbbells or a single kettlebell?

Richard

Another day at the office. Good stuff. Will share on instagram in a bit.

Logan

Mirja

Mario

Chris Pittner

Core really effective in this workout stationer st the end when arms are weak and have to really tighten up core for support

Jacquie Schmidt

Augustin Nechad

Taking a week off was a terrible idea. Had to modify quite a bit. Opted for 10 minutes on the elliptical rather than toe touches and bear crawls. Didn’t have the ability to weight pull-ups, so I only did 3-3. Three sets of 5 clap push ups.Only did a high row - 4 sets of 10. 5-3 for circuit 2. Couldn’t make it to circuit 3. I refuse to be discouraged and will continue hitting this until I max it.

Dylan

Great! Body weight is much more intensive than weight training for me. At least I always feel more exhausted but that’s good because it means I’m working!

Sid Blake

More than anything I’m thankful for the energy increase your program gives me throughout the day.  As a single dad of 3 boys.  It means the world to have the energy and gumption to do all it takes with them and enjoy it too.  Thanks Magnus!

Joseph

Kelly

I can’t do more than two pull-ups in a row, consistently. I hope that changes soon.

Comrade

Intense so you have anything to substitute the workouts with a pull up bar

Rashmitha

I have a shoulder injury so I simply cannot do a lot of the weight bearing exercises like pushups. If not I’m sure I would have enjoyed it much more!

Katie

Magnus Andersson

CloByClau

Felicia

Brandon

Tassia

Supersets are way more challenging than they seem but so simple. Loving it

Dannelys Diaz

Hey guys, welcome to the start of week 2! We are repeating week 1. You should have a good understanding for the program now, so you need to step up your intensity

Lets have a great workout! Tag me in your progress #magnusmethod

Do toe taps and then go right in the bear crawl

- Find a step or step up box 
- Touch your toes with speed

Toe Taps

- Down on all 4s 
- Don’t arch your back, keep it parallel to the ground 
- Get your technique down and then increase your speed

Bear Crawl

Warm-up Circuit

- Don’t swing
- Try to gradually come down
Beginners, please use support via a spotter, rubber-band or support machine
***(Do max reps. Don’t stop at 10 if you can do more. Max at 10)

Pullups

- Explode up to give yourself time to clap
- Beginners can put their knees on the ground to execute
(Same thing, max out here each round

Clapping push-ups

Both exercises go until your max. I put 15, but you should should work until your max wether it’s higher or lower.

- Push-up on your knees into a half plank position
- Bring your knees up to full plank

Eccentric Pushups

- Standing position 
- Lean back with bar holding you slightly vertical (move feet further in front)
- Pull chest to bar and squeeze your back on the way up
(Beginners stand more upright)

High Row

Circuit 1

3 rounds. 12 sets of each exercise. Push yourself! ✊🏼

- Leaning against bar
- Elbows tight and tucked to body (not pointing out sideways)
- Lean in so arms are slightly past 90 degrees
(Beginners stand more upright. Advanced should be more parallel)

Bodyweight Skull Crusher

- Lean against bar (height between knees and waste)
- Body is angled off floor (not quite parallel)
- Push-up in a controlled movement
(Beginners stand more upright. Advanced should be more parallel)

Incline Push-up W/Overhead Reach

Circuit 2

3 rounds. Each exercise push yourself for 30 seconds!

- Plank position 
- Tap the opposite shoulder at a controlled speed
(beginners can put their knees on the ground for support)

Shoulder Taps

- Plank position
- Controlled paced try to touch your knee to your elbow

Mountain Climbers

Circuit 3

W2/D1: Upper Body

Matthew

Rene

Good work out. Harder than I expected. Really worked the chest back shoulders and triceps.

Michael

W1/D1: Upper Body

Super start på morgonen när man precis kommit in på en rutin efter sommarens stora FEAST 😂

Malena

I feel like we could add more weight to it, but it was really fun! Loved it

Fabian

W1/D2: Lower Body

Love it. With the back and biceps in 1 move is great

Steve

Lynn

W1/D3: Upper Body

Doable but I know it's gonna hurt tomorrow.

Love doing lower body exercises 😍🔥🏋️😁!!!!

W1/D4: Lower Body

Great workout 🏋️‍♀️ 😊💪🔥!!!!

Did more than week 1, so am proud of my progress! Still trashed and dripping with sweat.

James

W2/D2: Lower Body

Hardest workout ive done in a long long time

Had a week off as un well. Managed to do this although seemed harder than before. Glad to be back 😃

Great workout 🏋️‍♀️ 😊🔥💪!!!!

W2/D3: Upper Body

I can now do the lower buddy without modifying!

Kelly Carlisle

So easy, and fun 🤩 🏋️‍♀️💪🔥!!!!

W2/D4: Lower Body

Put everything into supersets - hard work

Christopher

W3/D1: Upper Body

Murder… absolute murder. Bring on day 3!

W3/D2: Lower Body

Very easy, feeling great 😊 💪🔥🏋️!!!!

W3/D3: Upper Body

I feel great 😊 🔥🏋️‍♀️!!!

W3/D4: Lower Body

Had to pause for a couple of weeks due to illness, so redoing the final week that was interrupted. Never thought I’d miss it, but I did! Glad I’m on the road again. Feels good.

W4/D1: Upper Body

Did a split of stir the pot and push ups with leg lift, not really sure which one it should have been…

W4/D2: Lower Body

Very easy, feeling great 😊 🔥💪🏋️!!!!

W2/D1: Upper Body

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