Training with playbook app and you its the best thing I like to do when I have some time left as a full time working mother.
Thank you for your fast and result giving programs 🙏🏼💪😍

Anna

I loved it ! Increased the weights as you adviced and it was tough ! So sorry I can’t put pictures on IG but I have severe body dysmorphia. But this program makes me feel strong !! 💪👏

Audrey

Love everything about this workout and the majority of your workouts!

Danielle

Ingrid

These workouts are my favorite ones. Hands down awesome

Lindsay

Katie

Some of the exercises feels a bit incomplete in the information compared to the Tomb Raider scheme. Still great but might need some fine tuning :)

Nina Wänn

Amazing! This is my fav program I've ever tried

Alyssa

Mer  cardio vid arm pass, saknar en guide med alternativ beroende på hur tränad du är från början

Angelica

Bianca

Can u please explain assault bike is it 30 sec or 30 min?

juju

Åkte till Friskis tidig morgon. Skönt att äntligen få använda några maskiner. Noga med handskar och sprit här. Några äldre människor här också. Kanske vi är totalt 7 personer på detta stora ställe. Men man mår så mycket bättre ;) fast  med respekt och avstånd.

Monica

The timer settings are off in many sets for this program. Otherwise it’s great!

elizabeth

That AirDyne bike is a killer! I love it!

Amelia

Seli Mart

Just a tiny little detail but the timing is wrong for the bike, its says 30 min instead of 30 seks :)

Frida

Felicia

Not feeling well today but felt really good going through these exercises tonight! 💪🏼

Laurel Demaris Clayton

Men asså vem brys sig om å kommentera pass nu?! GRATTIS TILL BEBIS PÅ VÄG!!!! 💪🏻👶🏼❤️

Hanna

Great workout as usual, converted my husband to the plan too 👍🏻

Louise Fish

my wrists were hurting a bit through the workout. Is there any suggestions for stretching them to alleviate any soreness or maybe im doing something wrong? Any tips would be helpful! thanks! Week 3 and feelin fab!!

Leah Vienna

Hanim Ariffin

Great! Love the structure and variety of @magnusmethod ! Thanks for keeping me in track!!! 🙏🏼🙏🏼🙏🏼🔥🔥🔥💪🏼💪🏼💪🏼

Laura

Daniela Moura

Is there a alteration för the chest flys? My stupid shoulders stop me before me strength does and it makes it difficult to challenge myself! 😔

Massive pump on my arms. 
Was 136 before I started this program, now I’m at 120! 🤙🏼💪🏼

Dania

Love how toned my arms are since I’ve started this workout plan!!!!

Anna Clarissa

Fabiola

More weight this week as recommended. Tough, but great workout!

Niki Smith

Kicked my butt, but I feel amazing after. Only question is that some of your exercises say 10 reps (or whatever amount) and I never know if it’s 10 each side or 10 total? Same goes for the skaters.

Simone

Brilliant. Increasing weights and reps and feeling great

Monika

Britt

Completed all the reps with more weight than I’ve ever used!! Progress!

Monty

Just an FYI the warm up sprint sets on the bike are set at 30 minutes not 30 second sprints....the program outline states 30 seconds but the timers are set to 30 minutes....dammit I almost did the 30 minutes!! KILL ME 😀

Jeanie H

I can lift more weight this time around :)

Ashley Price

My gym doesn’t have the bike so I used the rowing machine. Great burn on a Sunday!! Thank you Magnus!

Rhiannon

Awesome!! Definitely feeling the difference when I do these exercises now!!

Elaine

I don't feel like it's long enough and the terms are wrong on the airdyne bike

Patricia

Den sista ”pingvinen” kändes😂tröttnar aldrig på detta program, redan taggad på nästa pass👊🏼

Jeanette

So happy! I’m going up in weights 💪🏻💪🏻💪🏻 plateaued for a while but now defo getting stronger!

Lucy

Especially nice with free-weights outside in Spring

wch12

The bike is good for me due to my recent knee pain. Probably my favorite day of the split.

Adrienne Furniss

I killed my triceps today! Woop can feel them burning already👊

Lorna

Allison

Day One.
Starting off this third training week with some power moves. The weight should be challenging. You should be getting familiar with some of these moves, so do it with authority.

Tag me in workout photos or videos of you doing the exercises! @magnuslygdback

5 min easy warm up
5 sets of sprints:
30 sec on - 30 sec off

1 Airdyne Bike

- Use a bar
- Keep back flat
- Lower the bar to make it harder

Incline Push-up

- Don't go heavy and have your form suffer
- Keep your arms tight and expand wide below the chest line 
- Accelerate up and squeeze your chest at the top

Dumbbell chest fly

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl

Dumbbell skull crushers

Cable curl - straight bar

- Slightly bent
- Elbows by your side 
- Explode down and squeeze your tricep
- Release slowly

Cable tricep pull down

Bicep + Tricep Superset

- Flat on back with upper body slightly arched
- Touch the side of your foot

The penguin

- 15reps on each side, repeated 3x
- Keep your hips elevated

Side plank

W3/D1 -  Chest & Arms + Core

Victoria

Catalina

Thanks Magnus! Looking forward to your program for the next 6 weeks!

Meagan

W1/D1 - Legs + Core (Female)

Jesse

Alea Conte

W1/D2 - Back & Shoulders + Core (Female)

Charlotte Mandich

W1/D3 -  Chest & Arms + Core

Never in a million years did i think i could be this strong and get those muscles that i have. The best feeling in the world 🌎 
I’m so grateful for your help Magnus🙏🏼 ❤️

Stir to the pot litteraly finished me 💪😂

Lene

W1/D4 -  Legs + Core

Amazing !! Thanks. One suggestion is to make the one arm movements an even number unless of course both arms count as one...then I under worked 🤫
E.g. 15 arm lifts, 1 = a lift on each side

W3/D1 - Chest & Arms + Core

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