Name: Playbook - Magnus Method - W2/D4 Cardio, Legs & Core
Uploaded: 2024-12-30T21:16:50.071Z
Duration: 50 min
Description: W2/D4 Cardio, Legs & Core

Saskia

Rebecca

Those hip thrusters are no joke - amazing workout!

Wonder woman

Jenny

Leg day, best day 😊🔥❤️🦵!!!!!

Willard Parker

Brian

Jeremy

As the weeks progressed this workout started to be less challenging

Nikki

that was really a tough one! for some reason felt harder this week

Caro

Jesse

Melinda

Maturos

Today was a hard day. Mentally struggling which caused me to physically struggle, but I am thankful I had your workout. I pushed through it, and I am glad I didn’t quit! 

Thank you Magnus for keeping me showing up!

Kendi

Leigh

R2 Notes: 9.0@1x3, 9.1 last, sleep sure plays a role...tough day to push through at the gym. Got 'er done! 💪🏃‍♀️

Bethany

Te Ana

Dina program är magiska💫Så jäkla stark jag blir & så roligt det är🤗💪🏼❤️

Jeanette

Kristina Tan

Perhaps a space for notes to note down weight (if lifting) and difficulty. A recommendation on how much weight to start with + weekly increase would help as well. Thanks!

Michelle

Jose

Regan Krager

Aurora

Mila

Need more exercises that can be done with machines or doesn’t take space

Sumeet Singh

It became a daily routine for me to do your workout. My physical strength is getting better of course, however, the added bonus is the mental strength to go through a 45-50-minute workout everyday.
The Playbook app is so helpful with tracking the reps. Thanks a lot for your help in getting people into shape both physically and mentally. :-)

Kanan

I’m adding a 45 min peloton ride right before the run at the top, really elevates the rest of the program for me 💪🏻👸🏼

Liza

Tough getting the intervals done today 😰 But remembered you saying "motivation is overrated, discipline is the key". That mindset really helps me 😁💪

Charlotte

Tough today, did not feel like doing any running or intervals at all😬 but since you said motivation is overrated and discipline is the key, I went out and did them anyway 🙌 and now of course I feel so great that I did 😅 You're really the best Magnus 🌺🌺

Alexia Qveens

Rocco

Kristiina

Geraldine

Uppvärmning innan intervallerna, annars bra pass!

Filippa

For the plank/knee exercise with stability ball is 12 each leg? Or 12 reps all together ? Thanks!!! Drenched in sweat! Thank you! 💪🏽😅

Bianca

Tack för ännu ett härligt pass Magnus🙌🏼😅
Hälsningar från Stockholm🇸🇪

Definite improvement from last week on this one 🤙

Jessica

Elena

The HIIT killed me but was amazing and same with the ball. The ball is such a under utilised equipment which is amazing!

Hey Magnus!! I’m loving the program and seeing results very quickly! I was wondering if you could suggest an alternative for running/sprints? I’m happy to do them, but I’m a retired cross country runner due to an ankle injury, and heading into the last workout of the week I start having pain in my ankle. Any suggestions you have would be greatly appreciated! Thank you! 🙏🏻🤗

Rachael Costello

Carmen

Filipa

Perla

Anna

Jacquie Schmidt

Daniel

Jeanie H

Hey Magnus! Is it okay to switch the treadmill sprints to peloton bike sprints or is there a better substitute? My foot is injured and not ready for sprint yet.😅

Almost through week 2. 
45 seconds with the cardio makes it a bit more challenging so start slower and pick up the speed as you get more comfortable.

- 2 min sprint, 1 min walk/rest
- Go at a pace that is manageable for you
- Pick up the pace towards the end if you do not feel challenged enough

HIIT treadmill sprints

Perform the number of reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Forearms on ball keeping you stable
- Inclined plank position 
- Drive your knee in the ball

Knee tuck on stability ball

- Back completely flat on ground
- Rotate legs, slightly bent, side to side

Side to side abs

Core circuit

Perform 10 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Shoulders flat on ground
- Hips raised off ground
- Roll ball from heels to bottom of feet

Leg curl with stability ball

- Back flat on ground with
- Legs 90 degrees on top of ball
- Bottom of feet push off ball 
- Keep the ball as stable as you can

Hip thrust on stability ball

Lower body circuit

Alternating stability ball hollow hold

W2/D4 Cardio, Legs & Core

Steffanie

Jill White

W1/D1 HIIT, Legs & Core

Mestadels maskiner istället för dumbbell allt upptaget på gymmet. Kondiotionen fick jag ta sist då allt var upptaget

Malin

Great! Tough towards the end but was able to finish strong

Nice workout! My hands were a little slippery during windmill - next time I’ll bring a towel or something for my hands. Otherwise it was great ^-^

W1/D2 Back, Chest, & Shoulders

Ilze

Robin

Denise Buchan

W1/D3 Arms, Outside Shoulders & Core

Good exercises. I like all of them. Challenging for my core.

So super good therapy/rehab workouts. I have a torn ACL so I couldn’t do the sprints and replaced that with the bicycle.

Elizabeth

W1/D4 Cardio, Legs & Core

I’ve lost a lot of weight since the last time I was in the gym and these workouts are a lot harder than what I remember but I was able to jump back in. How do I stay lean but tone up without gaining a lot of bulk?

emily

Cameron

W1/D5 Upper body, Arms & Core

wendy julie

Went very well. because I fail on the box couple of time so I changed box jump to squat jump instead. I enjoyed this one so far.

W2/D1 HIIT, Legs & Core

Huyen

Terrence

Fredrika

W2/D2 Back, Chest, & Shoulders

As someone that just turned 40 and hears about cortisol everyday, should I be thinking about that when doing the sprints or HIIT portions of these workouts?

Dannelys Rodriguez

W2/D3 Arms, Outside Shoulders & Core

Tina

W2/D5 Upper body, Arms & Core

Martha

W3/D1 HIIT, Legs & Core

I was sick for 3 days but came back feeling good.

Still can’t do the windmills as shown but I’ve modified and am seeing some improvement. Thank you!

Melanie

W3/D2 Back, Chest, & Shoulders

Those stability ball passes hurt- but worth if

Linda Petersson

W3/D3 Arms, Outside Shoulders & Core

Sprints are the death of me. You would think i would be used to it by now but nope

Mandy

W3/D4 Cardio, Legs & Core

Starting to feel super strong! Really loving this program 💪🏻💥

Tori

W3/D5 Upper body, Arms & Core

Filipe

That was … challenging. Especially when you go up in weight.

W4/D1 HIIT, Legs & Core

Can really feel those extra sets, exhausting

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

W4/D3 Arms, Outside Shoulders & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

W4/D4 Cardio, Legs & Core

Very good 4 weeks. Enjoyed it every single day. Got leaner body and more strenght.

W2/D4 Cardio, Legs & Core

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