Name: Playbook - Magnus Lygdback - W2/D4 HIIT, Core and lower body
Uploaded: 2023-12-15T18:12:31.960Z
Duration: 45 min
Description: W2/D4 HIIT, Core and lower body

I skipped 2 days but was able to do this without breaks as a beginner. Good exercise

Huyen Bezverkov

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

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

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

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!

Mike

Nicoleta Daianu

My upper body is feeling very strong and sweating too. Good workout.

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

Took a couple days off after last upper body, but doggedly determined to keep on till the end and then try a new one.  👍

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

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

W2/D4 HIIT, Core and lower body

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