Name: Playbook - Magnus Lygdback - W2/D1 HIIT, Core and lower body
Uploaded: 2023-12-15T18:12:31.940Z
Duration: 45 min
Description: W2/D1 HIIT, Core and lower body

Emily

Luís Telles

Love these move, good sweat but not hard for beginners

Huyen Bezverkov

Eugene

Great workout 🏋️‍♂️, feel great 😊!!!

Willard

Hard but much better than last time. Good to see the progress. Jackknifes are hard still.

Week 2 still hard!!!!🫣 but still enjoying it at least.

Emma

Saul

Felt like time went by faster. Was easier compared to last week. Progressing.

Maria Krayeva

Howard

Carlos

Today was a good day. Last reps hurt, but hey. :)

Gill Edgar

Audi

Good! It’d be nice to know for Bulgarian splits if it is 3 rounds per leg though!

Adam

At the beginning it was better than last time but the end killed me

Mars

Tomas

Tough!!! My core is killing me lol but made it through! Thanks Magnus for this amazing program 👍🏻 it’s been so good for me!

Camilla

John

At first, I thought this program was getting too repetitive but I have since come around! I can see the progress in just a few days and it is very motivating!!

Monica

Aimee

Alternating jackknife is almost impossible to me. Any other exercise to get in shape and be able to foot?

Gonzalo Martín Erro

Love it!! Do you have some short videos if I wanted to extend my core time or leg time? Thanks :)

Markus Nilsson

💪🏼💪🏼✌🏻✌🏻👊🏼👊🏼

Anna

Whenever I do situps, my tailbone hurts. Is there an alternative I could do? Would crunches be just as effective?

Veronique

Beginning of week 2! The split squats were hardest today but I pushed through and I have the shaky legs to prove it.

Donnegal

Anto Ubecibils

Finally have a thigh gap thanks to your workouts 😍

Mary Himebaugh

Hollow holds are the bane of my existence 😂

Fantastic! After the first week, I already can see that my muscles has gotten stronger :)

Linda

Desi

Jeremy

Leonardo Tomasi

Dang, hallow holds still are hard. I did one for a min the other two was 40 sec and then 20 sec - I tried to make up the extra min but died after ten seconds - Oy sorry :/

Marcus

Thank you for what you do! Killed this one

Camila Calderon

You guys know the timer on the hollow hold is set for one second?

Eric

Drex Earle

Erica Selby

Steve

Def a killer after 8 hours if standing and walking at work. But I feel good about finishing.

Adrienne Furniss

Just to be clear, 10 bulgarian split squats means 10 reps on your left leg, then 10 on your right for one set, correct? And when I do abs (like the jack knives), is it 20 reps altogether, or 20 per side?

Christine

Karen Joyce

Did the squat and Bulgarian split through without rest. Rest after both.

Natasha Sanjaya

Marta

Week 2. Here we go. Same thing as week 1. Weeks 3 and 4 we pick up the pace

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed)

- Bring your foot off the floor and touch and object in front of you
- Immediately repeat on opposite side 
- Increase speed as you feel comfortable

Toe touches

- Bring one knee up as high as you can
- Repeat on opposite side
- Use your arms for momentum 
- Increase speed as your feel comfortable

High knees

Warmup/HIIT

- Place your legs outside of shoulder width
- Squat pushing your hip back
- Push through your feet to come up
- Front kick one leg 
- Keep your hands on your waist

Squat to kick

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

- Start with a shoulder with stance
- Step to the side pushing your hips back bending at the knee
- Touch your foot with your opposite side

Lateral side shuffle

- Bring your shoulders, arms and legs off the floor 
- Keep your entire body engaged during the exercise

Hollow hold

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

W2/D1 HIIT, Core and lower body

Sara

Marcin

Charlotte

W1/D1 HIIT, Core and lower body

Couldn’t quite complete this.  Did the first ten reaching push ups but had to resort to normal for the second two sets.  Likewise most exercises were modified in some way with a focus on trying to keep the spirit of the movement in a clean form.  Worked to failure on day two!

Mike

Nicoleta Daianu

My upper body is feeling very strong and sweating too. Good workout.

Sarah

W1/D2 HIIT, Core and upper body

Great workout! Can definitely do it in less than 45 minutes if you buckle down and make it a HIIT!

Valerie

God only knows how much I wanted to give up. But I didn’t. Done!

Definitely quite challenging. Make sure you have enough sleep and proteins

W1/D3 Full body

Tonight was a break compared to yesterday!  Doing full body a day after upper body kicked my behind.  I even accidentally left an f-bomb in a public comment by accident!  I thought I was typing in private.  Magnus, take it as a compliment that your program inspired some colorful language 😅

Great! Feeling ready for what’s to come!

W1/D4 HIIT, Core and lower body

Don’t skip any day because it will become a real challenge to continue. Great workout.

W1/D5 HIIT, Core and upper body

Definitely challenging for beginners with 30s break

Finished. Couldn’t take it any longer… thank God it’s rest tomorrow. These 15 s less on rest make a huge difference…

W1/D6 Full body

I feel like I got better with the intensity this week compared to the first one

W2/D2 HIIT, Core and upper body

Took a couple days off after last upper body, but doggedly determined to keep on till the end and then try a new one.  👍

As a beginner, I got a lot better today. I greatly decreased my break times. Good sweat.

Not easy but not that hard. Hoping to get better.

W2/D3 Full body

I skipped 2 days but was able to do this without breaks as a beginner. Good exercise

Tough… work again making me miss four to five days training… coming back is never easy.

Definitely something that kept me on my toes

W2/D4 HIIT, Core and lower body

Starting to feel easier.  Looking forward to amping it up in weeks 3 & 4!

Not easy but definitely not as hard as before.

W2/D5 HIIT, Core and upper body

W2/D6 Full body

Damn hard… wanted to give up so badly. Not today tho.

Definitely have protein shake before starting this week. I found it easier to do all the reps at one sitting instead.

My advice… don’t start this week if you didn’t have enough sleep or protein…

W3/D1 HIIT, Core and lower body

I skipped 3 days. Definitely very rough but felt really good afterward. I would suggest to go back a few days if you skipped before going into this exercise. The hardest part is superset 1.

I don’t know how I did it… but I did it.

Good to be able to finish it into such a better note than ever. Secret: good sleep + diet and avoid skipping days.

W3/D2 HIIT, Core and upper body

Another rough day but it feels very good. It’s a bit easier if you do 1 min at a time instead of 30s each.

I can barely press the buttons here on the keyboard… Again… God only knows how I finished this once more.

W3/D3 Full body

One more day completed. Bit easier than before!

Hard but I can feel it is getting 1% easier haha

W3/D4 HIIT, Core and lower body

Finally getting easier. Still tough, still sweaty but closer to the goal.

Tough but I definitely feel myself improving!!

Great workout 🏋️‍♂️ 💪🔥😊!!!!

W3/D5 HIIT, Core and upper body

The only hard part is the push up. Very good sweat.

God only knows… God only knows how I still make it to the end.

Completely dead! But always getting better.

W3/D6 Full body

Was supposed to be easier… but I guess it isn’t a good idea to do full body one day before this…

Unbelievable how much I improved after these first three weeks!! Can’t wait to be in shape again!

W4/D1 HIIT, Core and lower body

Skipped 4 days and it felt like eternity to finish but I did it!

Going on week 4 feeling so much better about it. Still tough but I don’t feel like I’m dying at the end almost throwing up as initially. Now it’s okay!!

W4/D2 HIIT, Core and upper body

It was brutal but I really liked it. I did it again! Haha

My gosh. How in the world did you make this so difficult???? I can’t believe I went through all of this. It really hurt today. But that’s it. It’s done. One more victory. Osu!

Yesterday was an illusion. Ffs… so damn hard today!!!!!!! Barely made it alive.

W4/D3 Full body

Everything turned me down today. Work almost got the best of me. Not today tho. Not today. Did it once more and f* you world.

W4/D4 HIIT, Core and lower body

Way past my workout time… but this world… this job… ain’t got no voice over my health and my body anymore. I’m on it!!!

Had stopped for four days due to commitments but I’m back. Not giving up.

Never easy. But finally not as hard as before.

W4/D5 HIIT, Core and upper body

Had to stop some secs for a break. Toooough to be back after just two days off.

I just can’t believe it… never gets easier. Can’t believe I’m done once more.

W2/D1 HIIT, Core and lower body

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