Name: Playbook - Magnus Lygdback - W2/D5 Upper body, Arms & Core
Uploaded: 2023-10-09T14:34:39.129Z
Duration: 50 min
Description: W2/D5 Upper body, Arms & Core

Rebecca

Tina

Terrence

Easy to follow. Makes me want to work out everyday.

Mandy

Sprints are tough but feel my cardio is getting back on track

Leigh

Feeling great & pumped up 😊🔥😍💪!!!!!

Willard

Love this program, the sprints are tough, but these weeks have gotten my cardio level back on track and I'm starting to feel like myself again. Thanks for getting us out of the comfort zone!

Charlotte

Jeremy

Kicked my butt upping that cardio! Thank you!

Dollie

Caro

Jesse

Ioanna Thoma

Dragon kick is hard. Deadmill sprints sweaty as f*ck but fun to pressure myself to increase the speed/pace. ✌🏻😁

Melinda

Maturos

Regan Krager

Those sprints killed me, but I am so glad I finished!! What a wonderful workout baby! Hell yeah! 

Thank you Magnus

Kendi

Those sprints are a killer! Feeling great

Bethany

Kristina Tan

Naelle

Rosa

Check the description on the recovery times for the sprints. It says 30 sec recovery in some places but 45 sec on the timer

Sara Behmerwohld

I did it! 💪 I feel so good!! Thank you Mag!! Nice Friday!

Aurora

Mila

Elin

Jason Rabe

Started off tough with the cardio. Almost hit a wall cus of my Covid lung damage. But I pushed through and even added sets and extra ab work

Alexia Qveens

Rocco

Anna

Had to finish early..will complete tomorrow.🎉

Geraldine

Sweaty, especially with the sprints in the beginning

Filippa

Can’t believe i made it through those sprints! Thank you for pushing me ! All the best magnus! 💪🏽📈

Bianca

Happy strong Friday Magnus 🦾
🇸🇪🇸🇪🇸🇪🇸🇪🇸🇪🇸🇪🇸🇪🇸🇪🇸🇪🇸🇪🇸🇪🇸🇪🇸🇪

Jeanette

I feel stronger. This exercise was awesome 💪🏽

Mia Lasmia

Elena

Carmen

Seli Mart

Choudary Akhtar

Jacquie Schmidt

Daniel

Ten 90 sec sprints should be considered cruel and unusual 🤣🤣

Dannelys Diaz

Fantastic after thanksgiving workout! Thanks for all of your hard work that you share on Playbook. Results are amazing!

Emily

Sprints rough! Arms feel like jelly! So great workout 🏋🏻‍♀️

Laura

Salwa

Crushed it! 
Treadmill sprints 90 secs each; 
9.2, 
9.5, 
9.8, 
10.2, 
10.5, 
10.8, 
11.0, 
11.0, 
11.0, 
11.0!!

Sean Walker

Great work. Final day of week 2.  Tomorrow is a much needed rest day for sure

Large spring circuit. Start slower paced until you find a reasonable tempo that is both challenging but leaves you with enough stamina to get all 10 sets. A bit harder this week with the reduced rest time. 

I love the hard work. Keep it going!

- 90 sec sprint, 30 sec rest
- This will be challenging so start at a slower pace and speed it up as you get more comfortable

Cardio HIIT Treadmill Sprints

Perform the number of reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Pull down to top of chest 
- Slower on the release

Close grip cable pulldowns

- Stable core in an incline plank position

Push-up using the bench

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon kicks (bench leg raises)

Upper body & core circuit

Perform 12 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Try not to swing your arm 
- Rotate dumbbell at top of rep
(6 each side)

Dumbbell bicep curls

- Arms close to your side 
-  Pull down quickly and flex slightly at the bottom
- Release back up to your chest

Cable tricep pull down

- Dumbbells at your side
- Arms have a slight bend
- Accelerate up to just above your shoulder line
- Slowly release

Dumbbell lateral raise

Arms & shoulder circuit

Stability ball hollow hold knees bent

W2/D5 Upper body, Arms & Core

Greys

Somewhat easier than advanced at home program

Huyen Bezverkov

Miranda

W1/D1 HIIT, Legs & Core

Momo

W1/D2 Back, Chest, & Shoulders

Challenge if you want it to be. Good sweat.

Angela

Third day of deadmills in a row is killing me

W1/D3 Arms, Outside Shoulders & Core

I didn’t have a stability ball but improvised!

A great challenge because I hate running.

Celeste

It seems to me that all the women’s training programs have too little volume of leg exercises.

Carolina

W1/D4 Cardio, Legs & Core

Annaleis

Those sprints at the beginning are really something

W1/D5 Upper body, Arms & Core

Great workout! Those mini bands are no joke

Box jumps at the end were killer-good. Gonna feel this one tomorrow! Thank you!

Melanie

W2/D1 HIIT, Legs & Core

Fredrika

W2/D2 Back, Chest, & Shoulders

Great, great arm workout 🔥💪🔥, love the core workout at the end also 😍🔥😊!!!!!!!

Shauna

W2/D3 Arms, Outside Shoulders & Core

Those hip thrusters are no joke - amazing workout!

Wonder woman

Jenny

W2/D4 Cardio, Legs & Core

Susan

W3/D1 HIIT, Legs & Core

Still can’t do the windmills as shown but I’ve modified and am seeing some improvement. Thank you!

Are you trying to kill me? 🥵
Heavy sprint run and Heavy weights today. But fun! Thank you! 🙃☺️

W3/D2 Back, Chest, & Shoulders

Those stability ball passes hurt- but worth if

Linda Petersson

Deadmill today again. 🥵
Heavy core excersice, my ball was too big. 🤔

W3/D3 Arms, Outside Shoulders & Core

Sprints are the death of me. You would think i would be used to it by now but nope

W3/D4 Cardio, Legs & Core

Starting to feel super strong! Really loving this program 💪🏻💥

Tori

Don't know. It's hard to "occupy" 3 stations/weights on a crowded gym...

W3/D5 Upper body, Arms & Core

W4/D1 HIIT, Legs & Core

Can really feel those extra sets, exhausting

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

Great workout! Increase in reps is Felt thank you!

W4/D3 Arms, Outside Shoulders & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

W4/D4 Cardio, Legs & Core

Would be great with more detailed guidelines or framework for how to continue the program beyond week 4

W2/D5 Upper body, Arms & Core

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