Name: Playbook - Magnus Lygdback - W2/D5 HIIT, Core and upper body
Uploaded: 2023-12-15T18:12:31.965Z
Duration: 45 min
Description: W2/D5 HIIT, Core and upper body

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

Mike

Luís Telles

Not easy but definitely not as hard as before.

Willard

Tough, tough… but still better. If you try max reps, it isn’t easily at all but you can feel the improvement, that’s for sure!

That seemed a lot easier today. Arms must be getting stronger.

Emma

Today was a strong day.
Question: when a rep sais 10, is that per side or total?

Gill Edgar

Howard

So much easier than the other days! Unbelievable.

Carlos

Audi

It’s getting easier to do push ups! So happy with the upper strength I’m forming, and tone!

Tough but so good! Working hard to reach my goal 👍🏻 thanks Magnus.

Didn’t get a good night sleep last night this was really hard- seeing great results tho overall

John

It’s been great thank you! I love a program I feel challenged by daily :)

Markus Nilsson

💪🏼🙌🏻♥️💪🏼💪🏼♥️♥️

Anna

marko

I made it! I had to remove the rest periods within the sets to complete it in time and I was feeling it. Especially the abs at the end. I can also already feel my back muscles, so awesome!

Donnegal

Awesom. Not a fan of those chair swings so i do more rotational crunches.

Michael Roberts

Herve S

About half way done but will finish after midnight so I wanted the credit for today so I swiped. Going well! Almost done with week 8 of working out and changing my life for the better 🤠

Marcus

Anthony Cameron

Steve

Feeling so much stronger already! 💪🏻👌🏻

Starting to get those Tomb Raider muscles!!! 💪💪💪

Christy Jenkins

14 pushups over three rounds. Lateral pushups are also easier now 😁

Anna Riedl

I have a weak back and would love to have more exercises targeting the muscles in the back.

Vanessa

These exercises work for all body, they are really good!!!

Sandramm

Seli Mart

Kelly Nelson

I finally figured out how to do the side to side hop properly. It reminds me a lot of the rotational lockout. Great movement!

Started videoing myself and correcting posture

Francesca

Jesus

Antony

Jamal Othman

Leigi Kütt-Gistvall

I aimed for half the number of repetitions in the pull ups and lateral pushups. Today was not so good and I was exhausted easily 🙁

Den diagonala armhävningen på stol är svår 😊

Marita Johansson

Nikka

Rocco

Another really good session. No running today my legs are dead and these exercises are fantastic. Onto 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

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed) 

Max reps for both exercises
Pushups ( use chair, table or knees if needed )

- Start in a plank position
- Bring your body down bending at the elbows
- Push through your hands engaging you chest, until your arms are extended
- Take one hand off the floor and rotate your torso

Pushup with rotation

- Place your self underneath the table
- Hold on to the sides
- Keep your knees bent and your feet on the ground
- Pull yourself up engaging your back

Wide table pullup

Superset 1

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed) 

Max reps for both exercises

- Start in a push-up position with your hand on a chair
- Bring one hand on to the floor 
- Raise the opposite leg off the ground 
- Repeat on opposite side

Lateral push-up with leg lift

- Lay underneath the table 
- Grab the end of the table keeping your knees bent and your feet on the ground
- Pull yourself up squeezing your back at the top
- Come down slowly

Tight grip table pullup

Superset 2

- Place your hands on the end of a bench or chair
- Your legs should be almost extended
- Bring your body down bending at the elbow
- Extend your arms to come engaging the triceps 
- Lift one hand up and touch your foot

Triceps dip into toe touch

- Keep your arms extended with a slight bend at the elbow through the movement
- Bring your arms up to shoulder width height

Lateral raise with water bottle

- Start with your legs shoulder width apart, holding two jugs by your sides
- Curl the jugs up squeezing your bicep at the top
- Come down slowly

Bicep curl with water jugs

Superset 3

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

- Lay on the floor with your arms extended 
- Bring your legs of the ground keeping a slight bend at the knee
- Let your legs come down on one side with out touching the floor
- Bring your legs back up and repeat on the opposite side

Windmill

Superset 4

W2/D5 HIIT, Core and upper 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!

Nicoleta Daianu

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

Sarah

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

Huyen Bezverkov

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/D3 Full body

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

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

Definitely something that kept me on my toes

Mars

W2/D4 HIIT, Core and lower body

W2/D6 Full body

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

Definitely have protein shake before starting this week. I found it easier to do all the reps at one sitting instead.

My advice… don’t start this week if you didn’t have enough sleep or protein…

W3/D1 HIIT, Core and lower body

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.

Good to be able to finish it into such a better note than ever. Secret: good sleep + diet and avoid skipping days.

W3/D2 HIIT, Core and upper body

Another rough day but it feels very good. It’s a bit easier if you do 1 min at a time instead of 30s each.

I can barely press the buttons here on the keyboard… Again… God only knows how I finished this once more.

W3/D3 Full body

One more day completed. Bit easier than before!

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

W3/D4 HIIT, Core and lower body

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

Tough but I definitely feel myself improving!!

Great workout 🏋️‍♂️ 💪🔥😊!!!!

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.

Completely dead! But always getting better.

W3/D6 Full body

Was supposed to be easier… but I guess it isn’t a good idea to do full body one day before this…

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

W4/D1 HIIT, Core and lower body

Skipped 4 days and it felt like eternity to finish but I did it!

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!!

W4/D2 HIIT, Core and upper body

It was brutal but I really liked it. I did it again! Haha

My gosh. How in the world did you make this so difficult???? I can’t believe I went through all of this. It really hurt today. But that’s it. It’s done. One more victory. Osu!

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

W4/D3 Full body

Everything turned me down today. Work almost got the best of me. Not today tho. Not today. Did it once more and f* you world.

W4/D4 HIIT, Core and lower body

Way past my workout time… but this world… this job… ain’t got no voice over my health and my body anymore. I’m on it!!!

Had stopped for four days due to commitments but I’m back. Not giving up.

Never easy. But finally not as hard as before.

W4/D5 HIIT, Core and upper body

Had to stop some secs for a break. Toooough to be back after just two days off.

I just can’t believe it… never gets easier. Can’t believe I’m done once more.

W2/D5 HIIT, Core and upper body

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