Name: Playbook - Magnus Method - W2/D4 HIIT, Core and lower body
Uploaded: 2024-12-30T21:16:50.514Z
Duration: 45 min
Description: W2/D4 HIIT, Core and lower body

Jacob

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

Huyen

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 Parker

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! 👍

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!

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

Getting back into it. This kicked my butt.

Gabe

Garrett

Alex

W1/D1 HIIT, Core and lower body

Rough, and I had to improvise with the table- but easier than I tro to app leg day. Took me a week to recover from that one

Carol

Andrei

W1/D2 HIIT, Core and upper body

Walesia

Shivani

Couldn’t do it in one sitting… had to rest in the last round. But did it.

W1/D3 Full body

It was pretty easy. Bulgarian was challenging

Phoenix

Love love love the lower body workout!!! 🤩😍

Annie

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 😅

Mike

W1/D4 HIIT, Core and lower body

W1/D5 HIIT, Core and upper body

I felt those 15s that were missing in between rounds👌

W1/D6 Full body

Emily

W2/D1 HIIT, Core and lower body

Getting better once more! Love yourself and love others!

Lateral push up part is still a challenge.

Kysusha

W2/D2 HIIT, Core and upper body

Added 15 seconds to each workout to ensure that I'm getting progressive overload. It worked. Should have done it for one and two from this week

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.

W2/D3 Full body

Starting to feel easier.  Looking forward to amping it up in weeks 3 & 4!

W2/D5 HIIT, Core and upper body

Finished week two. I know what’s coming up next is death.

W2/D6 Full body

Damn tough. But won over it once more. One step closer to the goal.

Damn hard… wanted to give up so badly. Not today tho.

W3/D1 HIIT, Core and lower body

If I hadn’t slept as much as I did this past week… if my diet wasn’t on point… I don’t think U would’ve made it.

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.

W3/D2 HIIT, Core and upper body

Again…. If I hadn’t slept as much as I did… eaten properly as I did… no way I would’ve finished it… I’m dead

Again… this is just so damn hard. You gotta push, push, and push until the end! I gave myself extra rest… definitely wouldn’t be able to finish without it.

W3/D3 Full body

Thought it’d be easy… I was mistaken. Not dead as yesterday tho.

One more day completed. Bit easier than before!

W3/D4 HIIT, Core and lower body

Oh yeaaaaaah baby easier than before! Dead. But easier!!!

Finally getting easier. Still tough, still sweaty but closer to the goal.

Tough but I definitely feel myself improving!!

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.

W3/D6 Full body

Never easy. But we keep on going! First day after finishing the program!

Took me longer to finish… but feeling better than any of the other leg days. Improvement!

W4/D1 HIIT, Core and lower body

Finally! It was so much easier and faster this time!!!!

First time I finish this and… I’m not dead!!!!! Yeah!!!

Dead. But I’ll tell you this. I can do much, much more than when I started. It’s amazing!

W4/D2 HIIT, Core and upper body

Life happens. Nothing will stop me tho. Couldn’t do it in one super set per round. So what… did it until the end still! No giving up!

I was dead on the first round… but what can you do… keep going on… I had to split some reps but so be it… one more day done!

I can’t believe I did it… so close to impossible… how did I find the strength to keep pushing forward? I don’t know…

W4/D3 Full body

Finally it wasn’t that hard at all!! Great to see the progress!!

For the first time…. It wasn’t that hard! But never have I had so much discipline… not one day skipped in December!

Hard, not easy at all. BUT. Not as hard as the hell yesterday was.

W4/D4 HIIT, Core and lower body

Work is trying to get me away from it again… 11:23 in the night… not giving up

Unbelievable how much progress I’ve made… I used to hate side to side shuffle on a chair, getting 18-20 done and dying right after… now, I do 30 minimum!

Not even crazy ex out of control could get me off the track! One more day to go!

W4/D5 HIIT, Core and upper body

Back!! Not in the best shape. But three days away… you begin to feel it going away…

One more time done without skipping a single day. Damn, it was much harder than I ever imagined. Harder than ever before. But I did it! Don’t let your life get in the way! Focus on the goal!

W2/D4 HIIT, Core and lower body

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