Name: Playbook - Magnus Lygdback - W3/D1 Cardio + legs
Uploaded: 2023-10-09T14:34:39.118Z
Duration: 45 min
Description: W3/D1 Cardio + legs

Rebecca

I love the combination of movements in this workout. I feel stronger and faster every time I do it.

Izzy 

Great! I did 14 windmills up from 6 week one!

Veronica

Increased the weight and bands. Legs are shaking

Steve

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Willard

Elizabeth Elsea

Dani Smith

Adding more weight and sprinting faster.....still doing floor version of windmills...thank you!

My hands are so sore after the windmills, but I'm feeling stronger!

Sara

I did Bollywood Zumba right before this. It made it so much harder...

Dani

Easier than last time but still a blast to do!

Rachel

Minerva

Ritu

Alicia

Joanna

Crazy but good! Looking forward to more defined legs 👊🏻

Felt good!  I wish there was clarification on each move if the reps are for EACH side or both sides combined. I usually split the difference and do 50% more than the total shown

Sharon Braddock

Alea Conte

Regan Krager

Love the “leg days”! Should I maybe increase the cardio every week? Add some treadmill sprints?

Linn Jägmo

Leigh

Ally

Amalin

Jacki

Tameia

Wonderfull. Everytime i feel better than first time

Alessia

How the other way on last activity in case no equipment?

Maturos

Jordyn Lucas

Sarai

Iula Victória

Joshua

A nice workout, added weights to the lounges though, since using only BW felt too easy

Fredrick

So motivating how the exercises are different and functional. I can’t stop 💪🏼🥰

Mercedes

Allison

Christer Madsen

Sham

Lilla Kelemen

Leilani

Changed weighted squats and waking lunges to knee friendly options, and it worked really well!

Amanda

Christina

Cely

Mika

Victoria Rogers

Didn’t do the band exercises however substituted with dead lifts and sumo squats

Keiya Shah

* Warmup
- 5 min treadmill 
- HIIT 4 x 30 seconds treadmill sprints (30 sec off)

* Workout 
- Front squat 4 x 12
- Walking lunge 4 x 20

Mini band circuit 
- Courtesy step 3 x 20 each side
- Lateral walk 3 x 15 each side 

- Skaters 3 x 20
- Windmill 3 x 20 (10 reps on each side)

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

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

Front squat (dumbbell)

Stay balanced while performing, plant your leg and then explode up. Step back down steady. Back straight. Reps are alternating between legs.

Walking Lunges

- Band at your ankles
- Step to the adjacent corner 
- Opposite foot toe tap

Mini band courtesy step

- Band below you knee
- Side step in a half squat position

Mini band lateral walk

Mini band circuit

- Jump side to side on one foot (should never have 2nd food on ground)
- Jump further and faster as you get more comfortable

Skaters

- Try not to rock too much
- Aim to get your legs 90 degrees while you swing them

Windmill

W3/D1 Cardio + legs

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Not so graceful on the Mt climbers and the twisty things but hey we all gotta start somewhere! Go big or go home! Weakness is a choice!!!!!!

Terri-anne

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

W1/D2 Back + chest + core

Monet

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Again all amazing! Really great workout, but I’m still struggling to hit the rep count on the windmills-my wrists must be super weak🤦🏽‍♀️😂

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W3/D1 Cardio + legs

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