Name: Playbook - Magnus Lygdback - W2/D4 HIIT + legs (squat dominant)
Uploaded: 2023-10-09T14:34:39.025Z
Duration: 30 min
Description: W2/D4 HIIT + legs (squat dominant)

This was so great! I feel exhausted but happy.

Gabriela Zerger

Rebecca

Carl Carlsson

Cload

Jessica Wilcox

Erika

Love the the mix of lifting + cardio now and then

Alejandra

Stephanie

Ingrid

Feeling great 😊 🔥🏋️‍♀️!!!

Willard

MrsSRH

Kira

Tough workout today. No airdyne bike so I did 60s mountain climbers instead.
And no box so stepped up on a bench but it was too soft so it was kind of insteady steps... 🤪🤷🏼‍♀️

Melinda

Soooo good! My quads and butt are on fire 🔥

Masima

Yaritza

Anaïs Afrika

Selina

Connie Dale

Phoebe

Jeremy

Killer!!! If no airdyne what should we use for calories? Used treadmill and my Apple Watch..:thanks for kicking my butt once again

laura Wence

A great workout! Love the mix - cardio and weights 🙌🏼

Claudia

Marieta Tisheva

Literally Dripping. Everything is sweating. It feels so good!

Kristin

Kali

Sahar Whitley

Janet Callahan

Leigh

No breath, dripping sweat...dying! Thank you!!!!

Oooo baby! Feel that burn after the step ups!

Jenn

Mariam

Still waiting for a response to my question.

My first day back after COVID-19! I am pleased to say I managed this routine- just struggled a bit with the last exercise but did complete!

Kristina Tan

Great workout! Wish I could track the weights I’m using however

Emilee

Cindy

Rosa

Doriemm

Hilá

Gilberto

Gabi

I can't move after 40 reps of push up burpees😅

Charlie Micames

Kavita

Regina

Rod Mandi Brumfield

*Warmup
- 5 min treadmill

*Workout
Superset
 - Front squat with dumbbells 4 x 8
 - Airdyne 4 x 20cal

Superset
 - Step ups 4 x 10
 - Banded side steps 4 x 15 ( each side )

Finisher x 2
- 20 air squats
- 20 stability ball bridges
- 20 burpees

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Keep your arms locked, holding the weight on top of your shoulders
- Get your squat low, aim to go below your knees
- Back and posture firm, not arching

Front squat with dumbells

Airdyne

Superset

- Use a weight that is challenging for you
- Step on top of box 
- Drive opposite leg up and knee-up through the step
- Get your balance on the way down

Box step up with dumbbells

Banded Side Steps

Superset 2

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee

Air Squat

- Start with back flat on the floor, knees bent, heels pressed straight down into the stability ball
- Press your feet into the ball while contracting your core and driving your hips up into a bridge position
- Try to keep your hips level with one another
- Slowly lower back down

Stability ball hip bridges

Burpee

Finisher

W2/D4 HIIT + legs (squat dominant)

Maria

Changeling but feels great! It's exactly what I was looking for 👍

Marianna

W1/D1 HIIT + legs (hinge dominant)

Great! First day of this program and excited to see strength growth!

What is a good way to work up to the L press?

Celeste

W1/D2 Back + chest + core

Abner Cassia

That kicked my arms' butts 💪🏻loved this one!

Jessica

W1/D3  HIIT + arms

Great. I am slow but hopefully will get back. It takes me 1 rest day in between two days to come back.

W2/D4 HIIT + legs (squat dominant)

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