Name: Playbook - Magnus Lygdback - W2/D4 HIIT, Core and lower body
Uploaded: 2023-04-20T16:27:45.646Z
Duration: 45 min
Description: W2/D4 HIIT, Core and lower body

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

Luís Telles

Definitely something that kept me on my toes

Mars

Great workout 🏋️‍♂️ 🤗🔥💪!!!!

Willard

Tough but once more did it! Ready for a new day!

Emma

Howard

I can’t believe it. I did Hollow Holds only dying on the third round. Did jackknifes and survived well this time. Wow.

Carlos

Audi

Tomas

Those 1 min core holds are tough! 🔥 thanks Magnus for these workouts 👊🏻 I need to shred those few extra pounds from the holidays 👍🏻

Markus Nilsson

Anna

Made it through all of the hollow holds today and then up to the third round of jack knifes without having to take a beat. Thank you so much for this program!

Donnegal

Awesome. Losing my balance alot on split squats but making improvement

Michael Roberts

Great! A perfect way to start my morning, leaving me with long lasting energy throughout the day! Thank you :)

Lida Gourabi

Annette Petersen

I did 3 min of hallow holds!!!!!!
The first two for the full min then the last one I had to split into two 30 seconds cause I died but I did it! Also my knees were bent but I lasted!!! Progress 😊

Marcus

Nina

Carissa Jenkins

Been using your guidance since it launched on this app - thank you so much Magnus! The structure keeps me motivated & I love cycling through the different programs.

Rhiannon

Just a question, for the squat to kick, it is 20 reps per side? (40 reps total) or 20 reps altogether?

Nicholas Cassina

Christy Jenkins

The hollow hold didn’t work today. But the rest was great! 👍

Anna Riedl

It was good for my legs and my abs!!! 😊

Sandramm

Didn't start shaking on the hollow holds until the last 30 seconds of the 3rd one! Progress.

Kamie Lawrence

Sarah

Kelly Nelson

Hi Magnus! I have a question:
How do I get my abs to do the work in the alternating jack knives with rotation? I feel like my hip flexors are taking over all the work🤔
Thank you!!!

Fleur

Joshua Delgado

I’m getting more used to holding the hollow holds for a minute. As a test of my strength, I did a dive bomber push up from your body weight program. I could barely do 1 at the start of that program.  Now I can do it easily! I’m definitely getting stronger!!

Vanessa

I introduced myself to you at soho house.  But recognized you in Tel Aviv (didn’t say hi) which I reminded you of at Soho. I’m a big fan. Thank you. I’ve lost ten pounds. On the days I don’t do your work out I run four to five miles.  Appreciate you Magnus!

Brad

Jesus

Jamal Othman

Antony

With the split squats, is it 10 on each side? Just some descriptions are unclear when it’s possible that you should do both sides equally

Molly

Great! I went all out today and instead of dragging out the breaks  for another 10-20 seconds I went right back in nto the exercises 😁

Timern fungerar inte på Hollow hold. Det hade varit bra om den gjort det 😊

Marita Johansson

Today I felt irritated and unmotivated, but after this workout I feel so much better ✌

Tina

Mario

Rocco Rotondi

Another good session. Short run and back to it tomorrow!

Sabrina

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/D4 HIIT, Core and lower body

It was intense. Given the timing, I thought it was gonna be easy but, damn, I feel great!

Nicoleta Daianu

Wonderful. I'm looking forward to more challenges.

Carisa

W1/D1 HIIT, Core and lower body

This one was a bit difficult, I gave never been comfortable with pushups, I need to improve my technique … but your workouts are awesome!

David Barrera

While Magnus was break dancing on that side to side with a chair, I was over here step touching honey. 🤣 I have coordination, but that was a challenge! I’ll be glad when I get to break dance mode!

Britni

W1/D2 HIIT, Core and upper body

I didn’t think I could make it. Whole body hurting since day 2 of week 1. But I did it. I’m dead but I did it.

Amazing as always! Body weight but I totally feel it

Mike

Michael

W1/D3 Full body

Better, feeling like I can do it again. Some stretching-up before the workout really helped too.

Easier than last time! Give yourself rest! Good sleep and 100% on diet plan with protein shake! Goooood!!!

Theologis Strikos

W1/D4 HIIT, Core and lower body

Every day it’s a bloody battle. But we keep on winning.

Moira

Nice workout 🏋️‍♀️ 🔥💪😊!!!!

W1/D5 HIIT, Core and upper body

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

Thomas

Soontara

W1/D6 Full body

Eugene

Great workout 🏋️‍♂️, feel great 😊!!!

W2/D1 HIIT, Core and lower body

I’m feeling back to it. Sleeping and taking better care of my diet is having me doing it somewhat easier.

Trying to recover from sciatica issues. MRI soon. This felt good even with modifications. Thank you!

Crystal

W2/D2 HIIT, Core and upper body

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

W2/D3 Full body

W2/D5 HIIT, Core and upper body

Much easier than before. Good sleep and good diet.

Feeling the burn 🔥 🤗💪🏋️‍♂️!!!!

One more step toward the goal! Finished week 2!

W2/D6 Full body

Magnus, you know how to kill people. Maaaaan…

Hardest ever! But as much as it hurt~~~ I did it!!!

W3/D1 HIIT, Core and lower body

Rough workout, but got it done 💪🔥😊🏋️!!!!

This training… it’s not making me stronger only in my body but also in my mind. Never thought I’d endure through all this. Still going on.

W3/D2 HIIT, Core and upper body

Great workout 🏋️‍♀️ 🔥💪😊!!!!

W3/D3 Full body

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

W3/D4 HIIT, Core and lower body

Tough but I definitely feel myself improving!!

Great workout 🏋️‍♂️ 💪🔥😊!!!!

Tough once more. Always looking forward to the end of the workout. But did it again!

W3/D5 HIIT, Core and upper body

Completely dead! But always getting better.

God only knows how much I didn’t wanna do it today… I did it, kept my commitment. Feel so accomplished rn. This was the easiest day of the week!

W3/D6 Full body

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

For the first time ever, it wasn’t that hard. Can’t believe I did hollow holds not dying at the end!! Jackknifes were much better too. But Bulgarian split squats seem hard still. Damn hard.

W4/D1 HIIT, Core and lower body

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!!

I’m not dead!!!! Incredible!!! I feel much better today. Can’t believe I’ll finish this first month never skipping a day!

W4/D2 HIIT, Core and upper body

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

Those steps were prolly the hardest but I got it done, feeling great, loving the workouts 🥰💪🏋️‍♀️🔥!!!!

I simply couldn’t do everything. Less reps over here and there but did what I could. Hardest of them all so far.

W4/D3 Full body

Much much much easier than yesterday… but I’m afraid of the next full body…

Back to it! Never easy. Need to keep it constant.

W4/D4 HIIT, Core and lower body

So easy compared to all the other times!! But tomorrow… full body, ouch!

One more day done! That’s my second month and running towards the end of this week once more!

W4/D5 HIIT, Core and upper body

Gosh, I’ve just completed the 28 days course and I felt a great sense of accomplishment! I can’t believe that I could have done it without walking away and giving up.

Great at home workout routine, I feel great 😊 🔥💪!!!

I did iiiiiiiiiiiiit!!!!!!!!
Wooooooooahhhhhh!!!
Last time I almost broke my foot and really lost my nail. Months to recover but now I finally finished! Yes!!!

W2/D4 HIIT, Core and lower body

Community

More workouts from Magnus Lygdback