Name: Playbook - Magnus Lygdback - W2/Day10: Cardio + Back & Outside Shoulders
Uploaded: 2023-10-09T14:34:39.078Z
Duration: 45 min
Description: W2/Day10: Cardio + Back & Outside Shoulders

Courtney

Monet

Alea

Jenn

It’s been a great challenge yet again, but so much fun

Gabriela Zerger

Taylor

Kristen

Catherine Adley

Angela

Yvonne

Yaritza

Marieta Tisheva

Awesome! If sculpting and fat loss is my goal should I do this 3x/week on top of my cardio?

Molly

Great workout, I feel awesome 🤩 🔥😊🥵😍!!!!!

Willard

Again I surprised myself by doing all sets of dumbbell rotation w/o modification. I think this means I'm getting stronger!

Eileen

Jessica Jones

Lauren

Had to skip push up rotations due to toe injury subbed with some other back exercises. Thank you!

Reece

Meghan

Jordan

Mars

Dominika

Sahar Whitley

Feels great. I feel motivated all the way through. 3rd week and I feel better. Stronger and maybe more toned.

Christine

Nur S*

The extra cardio really adds a lot! Really do appreciate the little pep talk in the description of every day.... boosts my motivation😆😄

Patrycja

Glad to be back at it again 💦💪🏼🙏🏼

Ally

Sweaty mess! But I feel proud of myself after your workouts.

Selina

Anna

Regan

Sorry hit the 1 start by accident I wanted to give them 5 stars so this was a mistake. This was a great workout

Sigourney

Rebecca

Katie

That extra 4 mins on the assault bike was brutal

Megan

Alejandro Perrino

Alea Conte

I could barely get in and out of the car after this workout

Amanda

This training program is insane! Love the simplicity yet so, so intense. Challenges Me more than any other program I've done because I'm actually motivated to complete the whole thing.

Hannah

Officially like a wobly jelly 😂🥵🥵🥵

Sofia

More variety would be great. At least not repeating workouts within the same week.

Week 2- same great workout just wish there was a little more variation from week 1. Can definitely tell I’m getting stronger, though!

Victoria

Bristol

tw_becca

Hope you are having an amazing day! Proud of your hard work.

Assault Bike

- Palms facing down
- Slow and controlled as you pull the bar down
- Controlled to release back up

Lat Pulldowns (Wide Grip)

- Start sitting down, slight bend in your knees, back flat, core tight
- Bring the cable in towards your abdomen
- Slow and controlled

Cable Row

- Start in a plank position 
- Reach for Dumbbell with the outside hand
- As you open up your body into a side plank position reach the Dumbbell up directly above you, arm should be straight
- 10 reps each side

Dumbbell Rotation (Push-up Position)

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 3 rounds!

- Stand up tall
- Cable pull straight arm to the side
- Slowly release back down

Cable Straight Pull

- Start in an athletic stance, knees slightly bent
- Bend down keeping back flat lower dumbbells just past your knees
- Explode up and reach dumbbells overhead
- Lower back down

Dumbbell Shoulder Raises

Superset A

Complete 15 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Start upright with a dumbbell in each hand
- Lift arms straight out to the side until they are even with shoulder height
- Slowly lower back down

Dumbbell Lat Raises

- 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)

Superset B

W2/Day10: Cardio + Back & Outside Shoulders

Emily

Lucy

Jessika

W1/Day1: Cardio (HIIT) + Legs + Core

Terri-anne

Phyllis

W1/Day2: Cardio + Back & Outside Shoulders

Marie

Good. Had to modify some for my fitness level but was still challenging and very fun combinations of exercises.

W1/Day3: Mobility + Chest + Arms & Core

Emma

So good. Made modifications on one exercise. But made it through the entire workout which is a feat for me.

W1/Day5: Cardio (HIIT) + Legs + Core

Really wasn’t in the mood for working out today but glad I showed up and did it!! 💪🏻

W1/Day6: Cardio + Back & Outside Shoulders

W1/Day7: Mobility + Chest + Arms & Core

W2/Day9: Cardio (HIIT) + Legs + Core

W2/Day11: Mobility + Chest + Arms & Core

Still waiting for my body to get used to this workout, I’ve never been achy for this long. I mean all body parts let me know I did something.

Star rating for me. Happy to get through it, but hurt my neck earlier in the day. Unable to do sprints or stir-the-pot :(
AWESOME SESSION THOUGH!

W2/Day10: Cardio + Back & Outside Shoulders

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