Name: Playbook - Magnus Lygdback - W2/D1 Cardio + legs
Uploaded: 2023-10-09T14:34:39.009Z
Duration: 45 min
Description: W2/D1 Cardio + legs

Again all amazing! Really great workout, but I’m still struggling to hit the rep count on the windmills-my wrists must be super weak🤦🏽‍♀️😂

Ellen

Alejandra Romero

Had to modify on the rainbows, but got it done

Rebecca

Maria

I can’t handle all the windmills, but apart from that it was great😊

Livi

Silke

Sofie

Anaïs Afrika

Veronica

That last exercise windmills struggled with getting past 8 reps. Arms give out.

Steve

Destiny

Dina program är en sån succé så det är helt sjukt❤️resultaten är garanterade om man är villig att jobba för det, tack Magnus 🙌🏼😀

Jeanette

I really like the workout, but I’m never able to do the windmills- what can I do instead of them?

Miriam

Great workout, would love to be able to track weights used

Regina

Hanging Windmill is still a no go unfortunately

Hendrik

My windmills improved so much since last week! 💫

Katherine

Still working up to the hanging windmills

Accidentally grabbed my extra light band for the first set of curtsy lunges and they were really easy 😳 Subsequent rounds suitably challenging with the correct band.

Jennifer

Connie Dale

Awesome. On the windmill, is it one rep after the legs have gone to both sides, or does each side count as its own rep?

Dani

Chandrika

Painful in a good way. My abs, legs, & glutes are done for the day. 

Worth it.

Rachel

Franziska

Holly

I still can't do the windmills. I really struggle with anything hanging. Is there any alternative to this exercise?

Amethyst Couture

Smudgie

Ivanka

Sham

Looking for variety from week 1. I have trouble loading videos from the app every day

Justin

Not easy! But feeling pumped after a good workout!! After 1 week off been sick getting back to the gym feels good!

Alicia

Took the first two days of the week off this week, but with a strong mind and encouragement from bae, I did it. Didn’t go to the gym this late, but took out the handy cycling machine and improvised 💪🏽

Joanna

Nope - I definitely can’t do windmills 😂 Have to make up my own core work for that one. Everything else felt great (and helped work out some of the muscle ache from yesterday’s workout!)

Sharon Braddock

After being sick and having to drop out of the challenge this is a great way to get back into routine, it kicked my rear end and that's what I needed 💪🏼🤗

Irene

becca rixon 

Regan Krager

What is the best way to modify the windmills at the end? I find it very difficult to hold the grip for the full 3 sets of 20. Should I do less reps per set? Or is there a modification on the floor I should do instead? I ended up splitting it as 10 hanging windmills and 10 windmills in a dip position, but even that was too much by the third set.

Puja

Is there any exercise to help build up for the final core exercise? I attempt to do it but am very weak at it. I am just starting back at the gym since covid started almost 2 years ago.

Hello, can it be possible you add some basic warm up at the beginning and stretch at the end. I had to stop during a week as my shoulders were killing me after previous week. I understand that it is not necessary for daily gym people but if you want to go back in shape it can be a real nightmare.

Lara

Alea Conte

Provide some alternative exercises for advanced moves eg windmills

Swapped the windmills for windscreen wipers!! Will get stronger!!!

Katy

Leigh

Cecilia  Knight

Jean

Got dizzy after squats. Too heavy? To warm? No idea.

Kristiina

* Warmup
- 5 min treadmill 
- HIIT 4 x 30 seconds treadmill sprints (30 sec off)

* Workout 
- Front squat 4 x 12
- Walking lunge 4 x 20

Mini band circuit 
- Courtesy step 3 x 20 each side
- Lateral walk 3 x 15 each side 

- Skaters 3 x 20
- Windmill 3 x 20 (10 reps on each side)

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

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 squat (dumbbell)

Stay balanced while performing, plant your leg and then explode up. Step back down steady. Back straight. Reps are alternating between legs.

Walking Lunges

- Band at your ankles
- Step to the adjacent corner 
- Opposite foot toe tap

Mini band courtesy step

- Band below you knee
- Side step in a half squat position

Mini band lateral walk

Mini band circuit

- Jump side to side on one foot (should never have 2nd food on ground)
- Jump further and faster as you get more comfortable

Skaters

- Try not to rock too much
- Aim to get your legs 90 degrees while you swing them

Windmill

W2/D1 Cardio + legs

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Pernilla

Naomi

W1/D1 Cardio + legs

Not so graceful on the Mt climbers and the twisty things but hey we all gotta start somewhere! Go big or go home! Weakness is a choice!!!!!!

Terri-anne

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

W1/D2 Back + chest + core

Monet

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Man those push ups... I can feel the burn on my arms

W2/D2 Back + chest + core

Mayelin

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W2/D1 Cardio + legs

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