Name: Playbook - Magnus Lygdback - W2/Day14: Cardio + Back & Outside Shoulders
Uploaded: 2023-01-02T04:13:42.205Z
Duration: 45 min
Description: W2/Day14: Cardio + Back & Outside Shoulders

Willard

Lauren

Reece

Feeling weaker on lat pull downs than normal

Jordan

Mars

Dominika

Hej Magnus, jag tycker programmen är otroligt bra och har gett jättebra resultat. Vad jag saknar är mer utförlig information om antal reps per eller ben. . Är det toa. Ser inte längre vad jag skriver.

Paola

Do dragon kicks target lower abs or lower, mid, and upper abs?

Layne castro

Definitely noticing a difference in my muscle tone so far. Seeing change already is amazing!

Christine

Anja Schöpzinsky

2 in 1 day. Paying back my cheating 1L icecream from yesterday. 😶‍🌫️😶‍🌫️💩

Nur S*

Sahar Whitley

Rebecca

Killer upper body workout 💪🏻💪🏻💪🏻

Sofia

Katie

Alea Conte

Amanda

Justin

Jenn

Great! Upped the weights and am feeling great!

I can finally feel my back and arms working properly and not taking the strength from the biceps !

Olga

Wow! I honestly didn’t think I would be able to finish today, but I did it! I am exhausted; in a good way of course. My body is definitely feeling the work.

Thank you Magnus!!

Kendi

Ola Zwawiak

Alivia

Data

I did bad. Not you, I got a headache during the workout and almost didn’t finish…

Leah Victoria

Feeling the consistent progress is building my confidence

Caitlyn

Erin

Mika

Great! Loving this app! My gym is open so I really can get into it

Jill

Abs on fire after the last superset! 🥵

Aubrey

Decided to up the weight on the plank rotations. Unfortunately, I now know they're more fun when they're harder. :)

Abby Joslin

Great! I notice this program is 4 weeks long. Do you have the full program available?

Wendy Ebbs

One of my favourite work out in this programme ✨

Marieta Tisheva

Alexandra

En träning närmare Palma💪🏼🥂🌴

Jeanette

Agnes

Kerry Smith

Well ... Almost in the middle of the runof tombraider and it's written on stone for sure : I never ever find an easy day!!!😆🤫 Even if part of my brain said"It's not enough" "how do you believe working like that"... You can imagine. But I still love it and no "cheating" and for the first of your method I don't made any outdoor run(usually I ran around 130 km every week). When I run I can loose between 4 and 8 pound in a single run.

Enrique

Three days after May good. I am not following the schedule, but I am following the workouts. Feeling really really good.

Katie  LeGrand

Marina

Congrats for completing the 2nd week. Hopefully you are starting to feel amazing and loving the program so far. 

This is the exact program I use for the superstar clients, so you can appreciate how hard they are working. 

Week 3 we pick up the cardio again. We go from 6 cardio sets in the beginning to 8. Let's do this!

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/Day14: 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

Yaritza

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!

Jessica Jones

W1/Day7: Mobility + Chest + Arms & Core

debby

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

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

Molly

W2/Day10: Cardio + Back & Outside Shoulders

Best workout ever 🥵💪🔥😊😍!!!!!!!!!!

W2/Day11: Mobility + Chest + Arms & Core

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

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/Day14: Cardio + Back & Outside Shoulders

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