Name: Playbook - Magnus Lygdback - W2/D1 HIIT + legs (hinge dominant)
Uploaded: 2023-01-02T04:13:41.716Z
Duration: 35 min
Description: W2/D1 HIIT + legs (hinge dominant)

Lisa

Liberty clark

Feeling great 😊 🔥💪🏋️‍♀️!!!!

Willard

Kira

MrsSRH

I struggled through this one after week 1 leg workout. But it’s amazing feeling to finish this

Holt shit. I officially hate the airdyne bike. 🥵😵

Melinda

Yaritza

Cicilia

Anais Afrika

Selina

Connie Dale

Jeremy

Never gets easy! For the side planks, do we hold or do hip dips like video shows? Thank you!!

laura Wence

No airdyne so did treadmill and killed me - love/hate that “I’m going to throw up”
Feeling- thank you!

Yvonne

Another good one, my legs and core are getting stronger. I need to cut down on the beer and I’ll be ok.

Mike Anguiano

Anonymous

Avery

Hi, Magnus. When we do the step-ups with weights on the box, do you mean 10 reps total or 10 reps per leg? Thank you!

Sahar Whitley

Julie

Nice! Could use some tips (in the on screen instructions) on how to modify box the jumps so as to not get hurt once legs start to fatigue.

Melanie

Rebecca

Leigh Searles

Can’t breath! Dead. Already sore! Thank you!!!!

I’m training my best friend. I think she wants to kill me.

Regan Krager

Went up in weights today! Tough but a good one 🔥

Jenn Daniel

Mariam

Regina

Christina

Kristina Tan

Cindy

Victoria

It was good.  I’m new at the gym and it’s intimidating trying to set up for the hip thrusts so I’m doing it with a heavier weight dumbbell.  The deadlift is also something go I had a hard time with just because of the technique, not sure if I was doing it right so I did it without weights.  The box jumps are hard so I halfway jumped  up with one leg at a time.  Made me sweat though!  Thanks!

Claudia

Hilá

Doriemm

This is my absolute favorite workout! Between warm up and sprints made it .75 miles and 1 mile on the bike with 30 cal sprints. Boom!

Casey Overmier

Charlotte

Loved the dumbell and hip up exercises. Haven't done them in a loong time!

Charlie Micames

Gabi

Gilberto

Data

Kavita

Scully

Would be great if you could show alternative exercises as some smaller gyms don’t have all the equipment! :)

Esther Gmr

Love this workout 🏋️‍♀️ thanks u

Warmup
10 min treadmill
HIIT 3 x 30 seconds

Superset
- Hip trust 4 x 10
- Box step ups 4 x 10

Superset
- Barbell deadlift 4 x 10
- Box jump 4 x 12

Finisher x 2
30 Kb swings
30 Sec side plank (both sides)
30 Cal air dyne

- 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 sprint

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

- Use a weight that is challenging for you
- Step on top of box 
- Drive opposite leg up and knee-up through the step
- Get your balance on the way down

Box step up with dumbbells

Superset

- Pay attention to my form
- Keep the back tight and straight as you come through the lift 
- At the top thrust out your hips and lock your back for 1 second

Barbell deadlift

- Jump up with two feet
- Landing feet shoulder width apart

Box jump

Superset 2

Kettlebell swings

- 10 reps on each side, repeated 3x
- Keep your hips elevated

Side plank

Airdyne

Finisher

W2/D1 HIIT + legs (hinge dominant)

Katie

I just started this after Tomb Raider program. I thought it was definitely different but good. I couldn't tell if it were 10 reps each leg or 30 calories burnt instead of 30 sec on bike. I did the harder of both just in case.

Reece

Therhythmicyogi

W1/D1 HIIT + legs (hinge dominant)

W1/D2 Back + chest + core

Dani Smith

It was good! Had to switch the bike for elliptical but definitely convenient with time and after work.

Anna

W1/D3  HIIT + arms

That was actually the hardest of the days this one surprised me lol. It was great!

Amanda

W1/D4 HIIT + legs (squat dominant)

Musonda

Great workout 🏋️‍♀️ 🔥😊💪!!!!

W2/D2 Back + chest + core

Great workout 🏋️‍♂️ 🔥💪😊!!!!

W2/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!

W2/D4 HIIT + legs (squat dominant)

Caro

Great workout, I feel great 😊🔥💪🏋️‍♀️!!!!

W3/D1 HIIT + legs (hinge dominant)

W3/D2 Back + chest + core

Had to cut it short today so no plank in the end. Also i hand ni airdyne bike so did threadmill and then mountain climbers fot intervalls.

W3/D3  HIIT + arms

Tough workout with so little rest. 🥵 And when there were rest I missed it. 😆

W3/D4 HIIT + legs (squat dominant)

Great workout 🏋️‍♀️ 😊🔥!!!

W4/D1 HIIT + legs (hinge dominant)

Great workout 🏋️‍♀️ 🔥💪😊!!!

So little rest between sets!
Did 20 reps on excersice 4 and 10 reps of the L-sits. 👊🏼💪🏼

W4/D2 Back + chest + core

Arm day, more like awesome day 😊🔥💪🔥💪!!!!!!!

Did 9 sets intervalls on the airdyne bike and finished with 3x60 secs on the stability ball. ☺️

W4/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!!

Finished this workout now. Took longer than according to schedule since I trained some of my favourite classes at my gym. I found this quite tough since there's no rest between sets... Almost none anyways. A bit monotonous for me aswell... But you get to sweat! 🥵

W2/D1 HIIT + legs (hinge dominant)

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