Name: Playbook - Magnus Lygdback - W2/Day11: Cardio HIIT + Legs + Core
Uploaded: 2023-01-02T04:13:42.174Z
Duration: 45 min
Description: W2/Day11: Cardio HIIT + Legs + Core

Martin

Leigh Searles

Alexis

Dexter

Felipe Gudino

Steve

Dead 💀. I literally felt sick after my body had cooled down from the intense work out.

Brandon

Feeling great on leg day 😊🔥🏋️‍♂️!!!

Willard

Alvin

Maybe by the end of these four weeks I'll be able to do one full round of the ab supersets AND a minute of stir-the-pot lol. Loving these workouts, man. Even my mom is noticing a difference!

Kristopher Shelton

Nathan

Juan Pablo Lea Plaza Soruco

Marcus

Sweaty as f*ck! Tough with the lunges after the leg press today.

Melinda

James Nowotny

Regan

Michael Eden Olsson

Dikla

Christian

Jacinto

Completed all exercises but certainly a hard workout especially the last 3.

Mike

I’m noticing the ability to sprint a little faster than I did the first week. Let’s are definitely getting stronger

Fannar Fjolnisson

Marlon

Brutal. Love it (can’t type - hurtin 😄)

Paul Lally

Martin Grönwall

Alltid lika roligt att träna med dina program 😀👍💪

Morten Hatlevik

I never thought I would enjoy leg day. The leg presses and stir the spots are becoming easier and I'm proud of the way my body is adapting 💪🏽

Charlie Micames

Core with the yoga ball=extreme hard. But i can feel that is working with my belly.

Andreas Bäckström

Danny

Mark

Mathias

Kristina Tan

Chris

Marine

Leg Days are my most difficult and least to look forward to but that mentality switches the moment I’m done! It becomes one of the more gratifying goal achieving workouts!!! Can’t wait for tomorrow!

Marek

Eloy

Chipper

Bra träning idag. Gjorde ett extra magpass via ditt youtube program 😀👍👍👍

I’m starting to see some significant improvement!

Christine

Warmup and workout! Monday done 💪! ♥️💫

💪⭐Fantastic !! 🤭 Bonne journeé Mag!!

Hope you enjoyed your rest day because it's back to hitting the treadmill for sprints and building up your leg definition. Day 11.

- Jog on a treadmill or outside for 5 mins

Treadmill Warm-up

Cardio HIIT Treadmill Sprints

- 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 Squats with Dumbbell

- Gradually bring the weight down and explode up

Leg Press

- Grab a dumbbell in each hand, step out with one foot, lunge forward
- Make sure your knee doesn't come past your big toe
- Explode of the ground and return to start
- Complete all reps on one leg before switching legs
- 10 reps per leg

Lunge with Weights

Box Jumps

- Jump side to side (can pick up distance and pace as you get better)
- When you land, balance on one foot
- Then push off on the same foot (the opposite foot should not touch the ground)
- 10 reps per side

Skate Jumps

Finishing the day off with core! You'll have 3 rounds of this superset with knee tucks and sideways leg reaches on a swiss ball. Rest for 30 seconds in between rounds. Get after it!

- Start in a plank position with your shins resting on a stability ball
- Draw your knees in toward your chest and extend legs straight back out
- Be sure to maintain control of the ball the entire time

Knee Tucks on Swiss Ball

- Start in high plank position with your shins resting on a stability ball
- Lift one leg slightly off the ball and extend the leg horizontally out to the side
- Bring leg back to start
- Complete with opposite leg
- 10 reps per leg

Leg Sideways on Swiss Ball

Core Superset

- Use a stability ball
- Keep your core tight
- Rotate your arms in a circular motion on the ball

Stir the Pot

W2/Day11: Cardio HIIT + Legs + Core

Out of all the sets the Swiss ball destroyed me haha 
Great workout. Looking forward to day 2

Tony Ingreso

Anthony

Norseman

W1/Day1: Cardio HIIT + Legs + Core

Jonathan

W1/Day2: Chest + Front Side Shoulder + Core

Love these workouts always excited to start the next day

Rachel

W1/Day3: Back + Outside Shoulders + Back side shoulder

The volume is what’s getting to me, still sore from the previous 3 days but still!! Really good

Johno

W1/Day4: HIIT + Arms

W1/Day6: Cardio HIIT + Legs + Core

A little bit easier but did same weights as last week. Will see how I feel and up the weights next week. Will focus on nutrition

W1/Day7: Chest + Front Side Shoulder + Core

Shoulders are burning in that last super set

W2/Day8: Back + Outside Shoulders + Back side shoulder

Just weight myself and I’ve lost 2kg’s, when I started simply shred I was 85kg’s so the last 8 weeks I’ve lost some weight so really happy with that

W2/Day9: HIIT + Arms

The third week started. Although it is still hard I can do a whole workout and I recover faster. To anyone who is reading this. Stick to the diet. If your body is saturated with lactic acid have a rest day.

Luka

W2/Day12: Chest + Front Side Shoulder + Core

Did not feel like coming into the gym but once I got there that went away. So glad I came in.

W2/Day13: Back + Outside Shoulders + Back side shoulder

Good way to finish, start again on Saturday

W2/Day14: HIIT + Arms

Managed to get through, exhausted!!! Great workout and I am noticing a change in body composition

Jonathon

W3/Day16: Cardio HIIT + Legs + Core

It was still a hard workout but yesterdays legs I think was harder. Will up the weights for this one ext week

I don’t have enough self esteem to do bear crawls and dragon kicks in public. I did rowing machine instead of bear crawls and windshield wipers instead of dragon kicks.

W3/Day17: Chest + Front Side Shoulder + Core

Feeling the burn 🔥 💪😊🏋️!!!!

W3/Day18: Back + Outside Shoulders + Back side shoulder

W3/Day19: HIIT + Arms

A really hot day to do this but feels good after!!

W3/Day21: Cardio HIIT + Legs + Core

Great workout 🏋️‍♀️ 😊🔥💪!!!!

No bear crawl today. No available space for it....
Still hate the incline bench press, but did better today. 🙌🏼💪🏼

W4/Day22: Chest + Front Side Shoulder + Core

Feels so good doing this workout, helps when you have Goggins screaming in your ear too

Feeling great, what a awesome workout 🏋️‍♂️ 😊🔥💪!!!!

W4/Day23: Back + Outside Shoulders + Back side shoulder

Did this workout with heavier weights, the veins are showing 😊

Arm day is my favorite day 😊🔥💪!!!

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Congrats to all past, present and future Tarzans out there. This was the most intense regimen I’ve ever done. What’s next?

W2/Day11: Cardio HIIT + Legs + Core

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