Name: Playbook - Magnus Lygdback - W3 / D3 Bodyweight beginner
Uploaded: 2023-01-02T04:13:42.076Z
Duration: 30 min
Description: W3 / D3 Bodyweight beginner

It was pretty good. My muscles are pretty sore but im able to stay in form. I this is my body catching up to the level it wants to be. Thanks Magnus

Paul Wyon

Eugene

Willard

I almost didn’t workout today but I built up enough will to just do it. Thankfully, I was able to tackle today’s workout with my normal energy! Thanks, Magnus!

Firecracker

Andrew Arnold

That one was tough but so good! I feel it working all over.

Heather

the stopwatch still kinda small and hard to hit

Karl

Mars

Donnegal

Leticia

Michael

First program I haven’t quit half way through. Challenges my fitness levels without feeling impossible.

Isabel

Windmills are still hard even on week 6! I added an extra set to all

Marcus

Nina

The exercizes great! The App could be more interactive

Aylin

Tomas

Excellent! Sweaty, satiated on movement. Maybe just another ab exercise in addition to windmills! Abs could use a little more engagement. Otherwise, feeling good after the workout!

Giselle

Theresa Stafford O’Connor

Three weeks in and still kicking my butt. Best workouts! Thank you!!!

Emma

Sometimes I’m not sure which muscles are being targeted, i suspect my stronger muscles sometimes hijack the exercises designed for my weaker muscles. Perhaps a picture of the muscle groups each exercise targets could help direct the focus of the exercise for newbies like me.

Liesha

Sandramm

I still did not realise when i have to do circle set is there a break between the exercises or I have only between sets, and if between sets only how to deal for example with windmill where is only one exercise?

Bod Ry

- Bring your foot off the floor and touch and object in front of you
- Immediately repeat on opposite side 
- Increase speed as you feel comfortable

Toe touches

- Bring one knee up as high as you can
- Repeat on opposite side
- Use your arms for momentum 
- Increase speed as your feel comfortable

High knees

Warmup/HIIT

- Start with a shoulder with stance
- Step to the side pushing your hips back bending at the knee
- Touch your foot with your opposite side

Lateral side shuffle

- Start in plank position placing your hands on a table or chair
- Bring your body down slowly bending at the elbow
- Come down until you are close to the chair
- Push through your hands squeezing your chest to come up

Pushups on table/chair

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

Circle set

- Place your legs outside of shoulder width
- Squat pushing your hip back
- Push through your feet to come up
- Front kick one leg 
- Keep your hands on your waist

Squat to kick

- Start with your legs shoulder width apart, holding two jugs by your sides
- Curl the jugs up squeezing your bicep at the top
- Come down slowly

Bicep curl with water bottle

- Keep your arms extended with a slight bend at the elbow through the movement
- Bring your arms up to shoulder width height

Lateral raise with water bottle

- Lay on the floor with your arms extended 
- Bring your legs of the ground keeping a slight bend at the knee
- Let your legs come down on one side with out touching the floor
- Bring your legs back up and repeat on the opposite side

Windmill

W3 / D3 Bodyweight beginner

Its my first in GYM and i try this way its warm me up 🔥🔥🔥

Abdalla

a good workout for someone who didn’t hit the gym in a long time 
!

Faisal

Better automatic timer during sets so we know how long rest and excersise is.

H. Eberson

W1 / D1 Bodyweight beginner

Strong Body Is A Strong Mind 💪🏻🏋🏼🧠📚

Jose

Two sessions in and feeling like i have a lot of work to do. Thanks Magnus for helping me get to my goal!

David

W1 / D2 Bodyweight beginner

Jacek

Just the right amount to get back in shape. I am sore but mobile. Thanks and see ya tomorrow!

Marco

W1 / D3 Bodyweight beginner

Amazing. Legs still hurt from yesterday but damn it feels good.

Micah

Laura

W1 / D4 Bodyweight beginner

I still don't understand how to execute the exercise routine to reach 45 minutes, is it perhaps after finishing the routine with the series that it says, do you have to repeat the training again two more times?

Mabel

I can feel my body getting fit to start your next program. Maybe thats just first week success talking. Thanks Magnus!

W1 / D5 Bodyweight beginner

😊😊😊this has been a fantastic start to getting back after a shoulder injury.   Lighter than I usually would go, but it felt so good to move and it was completely doable and BEST OF ALL I have not reinjured myself! 😊

Jennifer

I did 45 minutes walk and run. 2k run of 5k.

Liel Shtern

W1 / D6 Bodyweight beginner

This is great! I had to skip the last two days because of a 24h bug but jumped back in and feeling worked over. I thought i was active enough with surfing and this starter program would be easy but I was so wrong. Thanks Magnus, I’m looking forward to seeing you the full programs soon!

I skipped training for 2 days for personal reasons and today I barely   finished the sets 😒💪🏻

Just a few days off for. Mountain retreat and I'm feeling the burn!

W2 / D1 Bodyweight beginner

Easy peasy… building up my strength gradually

Felipe

Was sick today. Still did it. Glad I did.

Sarah

W2 / D2 Bodyweight beginner

Julian E. R. Higareda

Super sluggish today but made it through. More rest tonight!

Alright, that was the toughest one yet! But feeling gooooood afterwards

W2 / D3 Bodyweight beginner

It’s starting to be my favorite program cause you can tick any workout I felt like walking today than working out and I can tick this working but other apps don’t let you do that. It feels amazing!

Added sprints in every ten min from 30 seconds to 1 min long!

Did 30 min - ran for ten min straight - gonna try to hop on the treadmill later and do another 30 but happy I got an intense 30 in now 💪🏻🐧💪🏻

W2 / D4 Bodyweight beginner

By the start of de 3rd week, the body is starting to feel sore

Great workout. Im getting used to the routine and can move through the session a bit faster and. My body is still catching up but feeling good! Thanks Magnus

W2 / D5 Bodyweight beginner

W2 / D6 Bodyweight beginner

Really sore today. Need to be better about rest and nutrition. Thanks Magnus

It was a little harder this time but I feel great 😊!!!

That was hard to finish but I did it! Thanks, Magnus!

W3 / D1 Bodyweight beginner

I needed this easier workout today.  Crushing me and i love it
Thanks Magnus.

W3 / D2 Bodyweight beginner

So it snowed again here and got bad when I started my treadmill - I only got 16 min in, but I ran for 3-4 min and did a little over 200 calories then shovels snow - hopefully that worked for equally the time I didn’t do on the treadmill 😅

Did 60 min - every ten min I did a 30 min sprint - and the last ten min I did a 1 min 30 sprint. So much sweat lol. I’m gonna be sad when this course is over in two more days

W3 / D4 Bodyweight beginner

Steady…just what i needed. Thanks Magnus

Great body weight exercises 💪🔥🏋️‍♀️😊!!!

I did it! I made it! Thank you so much, Magnus! On to the r next one!

W3 / D5 Bodyweight beginner

Natalija Švabić

After a long day I did this and I’m off to bed

W3 / D3 Bodyweight beginner

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