Name: Playbook - Magnus Lygdback - W2/D3 HIIT + arms
Uploaded: 2023-10-09T14:34:39.027Z
Duration: 45 min
Description: W2/D3 HIIT + arms

Mayelin

Rebecca

Veronica

Nicol

Steve

Sabrina

hannah

Destiny

Arm is the best day 😍🔥😊💪💪!!!!!!!

Willard

Seeing improvement increasing my weights and my posture

Olympia

Katherine

Just awesome, feels great to be back at it!

Charlotte

Can tell a big difference between now and the first time through this program

Patricia

Natalie

Rachel

Franziska

Chandrika

Susanne Lentz

Its the 5th time I do this programm  and I'm not even bored of it! It's like wine : it gets better with time ☺️😁

Elisa

Ivanka

Ritu

Great workout! Added some tricep dips for good measure! Need those tris toned! Haha

Alicia

💪🏽 skipped more than 2 days but it’s okay. Progress.

Joanna

Are we supposed to have a break in between the supersets?

The best workout for me yet. Lifting slightly heavier weights and feeling more comfortable in the gym!

Joanna Brandariz Southern

It is insanely great to FEEL results, like, seeing them takes time and is not always easy to notice when it's about yourself, but being ablebto lift heavier just on the second week is awesome ! I'm so proud of myself, I could handle those 3×45sec hollow holds without taking a single break and it was unthinkable one week ago ! 😁
THANK YOU MAGNUS !

Leigh

More core, would Love some hanging exercises 😇🥰

Rosa

Jean

Great! The rest button is missing on the supersets I think.

Melissa Tait

Bethany

Love these workouts. My only wish is that it would be great if there were a feature to record the weight used for each exercise and see the progress over time.

Kathleen

Kaitlynn Deville

Jacki

Alessia

Tess

Tameia

Realize my outfit matched yours 🤦🏼‍♀️

Jessica

Maturos

Sarai

Anuma

Iula Victória

I can’t really type, even my fingers hurt 😅 Awesome as always!!!

Misba

*Warmup 
5 min assault bike

*Workout
- HIIT assault bike 20 sec on/20 sec off x 6
- Alt biceps curl 16 reps (8 each side) x 3
- Triceps skull crusher 3 x 12

Superset 
- Cable bicep curl 3 x 12
 - Tri push down 3 x 12

Superset 
 - Double bicep curl flat back 3 x 10
 - Lateral raise 3 x 12

- Hollow hold 45-sec x 3

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Full speed 
- Push your self in the 20 seconds on

HIIT Assault bike

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl ( 8 per side )

- Keep elbows tight to your head
- Arms should get to about 90 degrees
- Squeeze your triceps at the top of the rep

Dumbbell skull crushers

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

- Slightly bent
- Elbows by your side 
- Explode down and squeeze your tricep
- Release slowly

Cable tricep pull down

Superset

- Back flat against a wall
- Feet a few inches away
- Knees slightly bent
- Perform bicep curls with dumbbells

Dumbbell bicep curl (back flat)

- Raise dumbbells with a slight bend at the elbow
- Raise until your reach shoulder height

Dumbbell lateral t-raise

- Legs up 
- Shoulder blades lifted off the ground

Hollow hold

W2/D3 HIIT + arms

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

Ellen

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

Alejandra Romero

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

Maria

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

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🤦🏽‍♀️😂

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

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

Livi

W2/D2 Back + chest + core

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/D3 HIIT + arms

Community

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