Name: Playbook - Magnus Lygdback - W2/D3 Full body
Uploaded: 2023-12-15T18:12:31.949Z
Duration: 45 min
Description: W2/D3 Full 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.  👍

Mike

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

Huyen Bezverkov

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

Luís Telles

Two days rest and now this was “moleza”, as we say in Brazil.

Willard

Great workout my wrists almost gave up on me

Mars

Dripping with sweat. Feel great. Now for my scrambled eggs!!💪🏻

Emma

Alejandro

Howard

Finally getting much easier. But it was tough to get here.

Tricep dip with toe touch is still really tough

Carlos

Feeling the burn 🔥 Went over time today trying to push myself and work my way up to the next level 👍🏻

Audi

Great home workout. But It’s not 45 min exercise, rather 15-20 min if you’re effective.

Martin

Went a bit over today 💪🏻💪🏻🥵😅

Tough but good 🔥 Unfortunately every time I get to week 3 I tend to overdo it and need to slow down a bit. But really hoping I can build up to it 💪🏻💪🏻

Luis

Tough! Those pull-ups always get me 🔥🔥

Tomas

Great work out that I could do in my hotel room!

So good but tough! Been crazy busy this last week so feels good to get back into the game 👊🏻👍🏻

Burning 🔥 such a great workout today! I feel challenged!

So tough today!! I’m finding it hard to go to the 30 secs with the those tight pull-ups but getting there! 
☺️👍🏻

Tough going but great workout today!! I always feel better putting in the time! Thanks Magnus!

John

Sophie

Jennifer

Markus Nilsson

Anna

marko

Had to pause Tarzan program because of lockdown and the he sculpt is a worthy challenger 💦💦

Thomas

Definitely feeling the burn with those table pull-ups.

Mary Himebaugh

Again, be great to have a video explanation of each exercise

Curt

Herve S

Desi

Things are going well! I can already tell this sculpt is now getting easier the second time through! Can’t wait to advance after I finish this again!

Marcus

Annette

Great work out 💪🏻🐧💪🏻 picked up the pace today - it was wonderful

Nina

Hard to do after a long bike ride. But still good 👌🏻

Adrienne Furniss

Christy Jenkins

It was fun although I was able to do only 10 pushups instead of 12

Anna Riedl

Sandramm

You only need a chair today. Send me a sweaty selfie on Instagram

- 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

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

- Hold the water jugs by your sides with your legs about shoulder width apart
- Push your hips back and come down bending at the knees
- As you come up raise your arms laterally, keeping your elbows slightly bent 
- Come up to shoulder height and come down

Squat with lateral raise

- Step up on to the chair 
- Bring the opposite leg as off the ground
- Bring that knee as high as your can
- Bring that leg back to the ground 
- Use your arms for momentum and balance

Step ups with high knees

Skaters

- Start in plank position 
- Bring your body down body at the elbows 
- Come down until your chest almost touches the ground
- Push through your hands squeezing your chest as your come up 
- Take one hand of the floor and touch your opposite shoulder 
- Repeat on opposite side

Pushups with shoulder tap

- Lay underneath the table 
- Grab the end of the table keeping your knees bent and your feet on the ground
- Pull yourself up squeezing your back at the top
- Come down slowly

Tight grip table pullup

- Start in plank position
- Bring one knee towards your elbow
- Repeat on opposite side
- Keep a neutral spine through the movement

Mountain climbers

- Place your hands on the end of a bench or chair
- Your legs should be almost extended
- Bring your body down bending at the elbow
- Extend your arms to come engaging the triceps 
- Lift one hand up and touch your foot

Triceps dip into toe touch

Circle set

W2/D3 Full 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!

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

Emily

Love these move, good sweat but not hard for beginners

W2/D1 HIIT, Core and lower body

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

W2/D2 HIIT, Core and upper 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/D3 Full body

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