Name: Playbook - Magnus Lygdback - W2/Day9: Cardio (HIIT) + Legs + Core
Uploaded: 2023-10-09T14:34:39.068Z
Duration: 45 min
Description: W2/Day9: Cardio (HIIT) + Legs + Core

Emma

Phyllis

Alea

Lindsay Albert

Great!  Do you have any exercises that target the inner thighs?  Thanks!

Jenn

As always, so tough but getting some sick gains

Annaleis

Thay first cardio.. I felt weird so I had to take a little more than 1 min break but after that I did everything as it should

MegaGirl611

Unfortunately had an extra day off due to activities, but feeling good to be back! Let's smash Week 2!!!

Amelia

Was a wonderful, hard session 
Started well, struggled a bit at the end
But loved it!

Shani

Taylor

Great!!! Its my second week, day 9 of the Tomb Raider workout. I feel stronger and more coordinated than last time. I can definitely tell the difference withe the swiss ball. Initially I had to modify the side leg lift excercise using a step

Dee Dee

Catherine Adley

Angela

Manuela Guizado

Summer

Kristen

Tamara

Viera

Still find this work out a challenge but always manage to complete. I think I’ve done the four times now

Yvonne

Yaritza

Debby

Day 9. Feeling amazing and stronger💥💥

Molly

Willard

Okay...I completed stir the pot for 1 min each w/o dying in the middle of each set. I feel so good about it.  So awesome 💪

Eileen

leia mischa

That was great! I have been sick for the past few weeks so definitely getting back into it lol.

Reece

Jordan

Mars

Maturos

Lena

Great!  I love the intensity, with athletic movements mixed with compound and cardio.  It’s not complicated it’s to the point.

Katherine

Dominika

Sahar Whitley

Fiorella Pendola

Elizabeth

Alex 

I went from holding the pot to being able to stir slightly today. Maybe next week the pot will be properly stirred.

Christine

Could nt finish all the reps today. Maybe too much weight maybe I should rest a day...a bit lost but hopeful ☺️

Nur S*

Aah it seems I have been away too long from the gym 🙈 this did not feel the same as before the holidays, I've got work to do now 😅

Charlotte

Denisse

Malene

Hendrik

Thank you for a great work out however, I really struggle to get the stir the pot right… I find it strains my lower back. Any advise on what I might be doing wrong?

Start of week two. The only thing that changes in the second week is the cardio portion. I'm adding two more units of cardio this week. Week 1 was 4 units. Week 2 is 6 units. Week 3 is 8 units and Week 4 in 10 units. 

Make sure you are completing the cardio and make sure you give yourself a pat on the back for working hard.

Start of the day right with your warm-up! Today you will be jogging for 5 minutes on the treadmill before jumping into your sprints session. Get ready to work!

- Go at a pace you can sustain for 5 mins

Treadmill Warm-up (Jogging)

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

Dumbbell Front Squat

- Start with dumbbell in each hand
- Step forward into a lunge, step back on the same foot
- 10 reps on one leg, then 10 reps on the other

Dumbbell Forward Lunge

For this superset, you have 3 rounds of knee tucks and sideways leg swings on a swiss ball. Perform all of the reps for each exercise, then rest for 30 secs. Repeat 3 times.

- 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

Sideways Leg Swings on Swiss Ball

Superset

- 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

Skaters

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

Stir the Pot

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

Emily

Lucy

Jessika

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

Terri-anne

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

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!! 💪🏻

Courtney

W1/Day6: Cardio + Back & Outside Shoulders

Katie

W1/Day7: Mobility + Chest + Arms & Core

Monet

W2/Day10: Cardio + Back & Outside Shoulders

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/Day9: Cardio (HIIT) + Legs + Core

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