Name: Playbook - Magnus Lygdback - W2/Day10: Cardio + Back & Outside Shoulders
Uploaded: 2023-01-02T04:13:42.152Z
Duration: 45 min
Description: W2/Day10: Cardio + Back & Outside Shoulders

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

@le!

Alejandro

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

The workout was great. My gym,however, is horrible. I didn’t get to follow all the workouts due to all the weights and one cable machine being occupied the whole length of my time at the gym. I might have to come back later to try again.

Kendi

Olga

Awesome workout, the cardio was hard but felt amazing. Upped the dragon kicks to 20 to give those abs an extra burn 🔥💪

Ola Zwawiak

Thee work outs are great. I was wondering if there are alternatives if you don’t have a gym membership

Alissa

Alivia

I need to stop thinking of these as 45 minute workouts lol

Abby Joslin

Regan Krager

Feels like I am Getting stronger. 😊💪🏻

Melinda

Data

Brittany

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

This was truly hard, but I did it, I took my time and worked through it!  I was going to give up, but I have to keep going.

APRIL

Great workout, looking forward to the next set!

Romina

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

Londy

Another great workout.  Really made me push myself.

Geneva

W1/Day2: Cardio + Back & Outside Shoulders

Lena

W1/Day3: Mobility + Chest + Arms & Core

Alea

I don’t feel like I’m getting enough?

hannah

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

Caro

W1/Day6: Cardio + Back & Outside Shoulders

Heat is not working in my gym today, but 15 minutes in this workout and I’m sweating!

W1/Day7: Mobility + Chest + Arms & Core

debby

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

Best workout ever 🥵💪🔥😊😍!!!!!!!!!!

W2/Day11: Mobility + Chest + Arms & Core

W2/Day13: Cardio (HIIT) + Legs + Core

W2/Day14: Cardio + Back & Outside Shoulders

Please give us an alternative to the bear-crawls! 🦥

lore

W3/Day15: Mobility + Chest + Arms & Core

Really sweating this one out 🥵🔥🤣🦵!!!!!

Leia

W3/Day17: Cardio (HIIT) + Legs + Core

Feeling so damn great 😊🔥🥵😍!!!!!!

W3/Day18: Cardio + Back & Outside Shoulders

It was great! Ending is always tough but made it through!

W3/Day19: Mobility + Chest + Arms & Core

Leg day is the best day 🦵🔥🥵❤️😊!!!!!!

I still have my injury so I had to be creative with the exercises. Still a good workout though!

W3/Day21: Cardio (HIIT) + Legs + Core

Feeling great 😊🔥😍🔥🥵!!!!!!!!

Really tired today. Couldn’t finish last rep…going to do a small workout later in the day so feeling ok about it. Thanks!

It was great! I have been using elliptical instead of assault bike but still works great!

W4/Day22: Cardio + Back & Outside Shoulders

Great workout, I love it 🥰🔥🥵!!!!

Weak wrists throughout the plank pull through.

Your programs have changed the course of my fitness journey. I can’t thank you enough! Thank you Magnus!

W4/Day23: Mobility + Chest + Arms & Core

Only the last two workouts to finish the 1month challenge 💪🏽

W4/Day25: Cardio (HIIT) + Legs + Core

Great workout, I love all your workouts, I’m feeling so damn great 😊🔥😍🔥🥵🔥🥰!!!!!!!!!!!!!

Lack of sleep caused poor performance. Had to cut a set. Next time. Thank you!

W4/Day26: Cardio + Back & Outside Shoulders

Finally done with workout routine, but I’m feeling so damn great 😊🔥🥵💪🦵🥰😍🤗!!!!!!!!!!!!!!!!!!!!!!!!!

Done all 27 workouts from this challenge! 🤩💪🏽💪🏽

W2/Day10: Cardio + Back & Outside Shoulders

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