Name: Playbook - Magnus Method - W2/Day9: HIIT + Arms
Uploaded: 2024-12-30T21:16:50.331Z
Duration: 45 min
Description: W2/Day9: HIIT + Arms

Those planks… Magnus how you came up with those to end a workout I don’t know
But it’s a killer to finish off the workout

Jeremy

Mike

Vols7328!

Wow incredibly intensive but really enjoyed it!

Amman

Aoife Clarke

Juan Pablo Lea Plaza Soruco

Abs are feeling crunchy today. Maybe a nice frozen banana will make me feel better...

Wendlin Jonas

Anthony

Leigh

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

Johno

Dexter

Steve

Arm day is the best day 💪🔥😊🏋️!!!!

Willard

Feeling the pump. Getting better at the core finishing superset.

Jesse

Regan

James Nowotny

Didn't do the intervalls on the airdyne bike since I did a hiit pass yesterday. But 2 x 30 kcal. Sweaty! Unsure how roligt do the last superset. 4x15 reps on both sides..? So I did anyways. 🤪

Melinda

Tristan

Michael Eden Olsson

Christian

Whit

Logan

Jacinto

Mark

In just a short amount of time the workouts are getting tougher. A good sign of progress

Adam

Marlon

Sean

Great workout! Feeling stronger in a second week. Thanks M!

Love it. I wasn’t in the mood for the intense bike at the start so I cheekily put my bike rounds in between my other sets instead. Controversial? Maybe but it got me through

Paul Lally

Martin Grönwall

Daniel McCooey

Stumbled this week but I made it to another day! Thank you Magnus!

Firecracker

Janet Callahan

Firas

I felt tired today magnus! What can I do? To help

Addison Threatt

Carlos

Do you have any recommended stretches exercise

Vincent

Cliff

Kent

Kristina Tan

Starting to figure out the flow & weight.

Hardest one so far! I felt a good pump during arms and felt lika a blue whale during the HIIT…. Feels lika the assault bike sets are a bit too long for my taste. But over all good workout!

Simon Öhlund

Marek

Day 9 HIIT and arms. Make sure you're really pushing during your assault bike interval training. Here's where you can ramp up the fat burn!

- 2 mins on (hard work!!) 30 seconds off (light work)

Assault Bike

- Use a heavy dumbbell
- Alternating arms as you go
- 8 each side

Alternating Bicep Curls

Barbell Bicep Curls

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skull Crushers

You will need a cable machine for this superset. Complete 12 reps each of cable bicep curls and tri push-downs for 4 rounds. 60 secs rest in between rounds!

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Cable Bicep Curls

- Using a cable pulley machine, grab hold of the ropes and pull down towards the sides of your hips
- Bring back to start

Tri Push-Down with Rope

Superset A

Finishing off with core. Windshield wipers and active side planks for 4 rounds...let's go!

- Start laying with back flat on the floor arms out to your sides
- Legs up in the air
- Control moving both legs side to side

Windshield Wiper

- Start in a plank position wrap one arm below your chest reach underneath to tap your opposite shoulder 
- Pull same arm through and open up your body reaching your arm straight overhead in a side plank position

Active Side Planks

Superset B

W2/Day9: HIIT + Arms

Great just didn’t have leg press at my gym and the core with the ball sheesh tough one for me ! Couldn’t hit a min only 30 sec but last set I pushed for 50sec

Piushealth24@gmail.com

Belwin

Nick

W1/Day1: Cardio HIIT + Legs + Core

Supreet

Good stuff.  Added 30 minutes of cardio in the beginning

W1/Day2: Chest + Front Side Shoulder + Core

Great! Did the Northman now on this! 45lbs down since Jan 1st!

Adivas Booker

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

Freddie Academy

Kennedy

W1/Day4: HIIT + Arms

Mathias

Stephan

W1/Day6: Cardio HIIT + Legs + Core

Definitely don’t do the bear crawls after you do the rest of the workout…💪

Maurits

Michael & Kay

W1/Day7: Chest + Front Side Shoulder + Core

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

W2/Day11: Cardio HIIT + Legs + Core

Kirill

W2/Day12: Chest + Front Side Shoulder + Core

I’m getting there 💪 feeling stronger

Man that last superset a killer!!! 💪🏼💪🏼💪🏼

Alexander Oja

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

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

Stefan

W2/Day14: HIIT + Arms

The hiit sprit at the beginning is a killer

Fantastic leg day. Went lighter to help recover for long distances

W3/Day16: Cardio HIIT + Legs + Core

Juan

Great chest pump and good recovery for legs without too much running

W3/Day17: Chest + Front Side Shoulder + Core

Tried slowing down the lat raises and front raises even with low weight and wow!!!

Reduced number of running sets cause have a race in 2 days

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

W3/Day19: HIIT + Arms

W3/Day21: Cardio HIIT + Legs + Core

Love this intense workout. Especially the dragon kicks at the end

Great chest pump! Has kept it intense the whole time! Thanks!

Finished the session with 10 runs and push ups to failure :)

Simon

W4/Day22: Chest + Front Side Shoulder + Core

Eric

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

Carl Carlsson

My forearms hurt a lot when I’m doing the straight bar bicep curls. Any ideas?

W2/Day9: HIIT + Arms

Community

More workouts from Magnus Method