Name: Playbook - Magnus Lygdback - W3/D1 HIIT, Core and lower body
Uploaded: 2023-04-20T16:27:45.680Z
Duration: 45 min
Description: W3/D1 HIIT, Core and lower body

Magnus, you know how to kill people. Maaaaan…

Luís Telles

Willard

Hardest ever! But as much as it hurt~~~ I did it!!!

Emma

Warm! ;) 
The last two sets were a pain, but I did them all!

Gill Edgar

Maria Krayeva

Howard

I must confess… four hollow holds… impossible at this point. Can’t believe jackknifes are the easy ones now.

Awesome! This really is, a nice enhance from week 1 and 2. :)

Luis

This was really really great! Definitely felt that 4th hollow hold! Wow!

Charisa

Markus Nilsson

Dang!!! The struggle was real lol! My abs are on fire! Loving the challenge :) thankful for this program!

Audi

Jacob Allison

Anna

The extra reps really made the intensity shoot up! Feels great to have completed it!

Donnegal

Thanks for the great workout. 
The moment I thought, it was getting easier, it gets harder again. I am as tired, as I was on the first day of the plan.
Thank you.

Fabian

Extra reps on hollow hold and other exercises was brutal.  I’m exhausted. Great workout!

Curt

Desi

I took two days off
Before starting this - I know that was wrong but I needed the rest 😅 sorry

Marcus

So much tougher than the last two weeks!! Will be feeling it tomorrow!!

Olive Scott-Whilde

Week 9 has begun - I had to do the last two sets of hallow holds in 30 sec increments but I did 4 full minutes! Dang that was an intense work out!

Camila Calderon

Erica Selby

Hopefully I’m doing the Belgian squats right- is it 15 a leg or just 8 on one and then 7 on the next?

Carissa Jenkins

Adiel Felipe

Impromptu workout at home today - gym lost power! Thank you Magnus!!

Rhiannon

Got any reasonable answer as to why I torture myself by doing this workout with ankle weights? Nothing? Yea, me either...

Melissa Wagner

That was hard to finish but so good the feelings now!!! Thanks so much:)

Sandramm

Great.  Is it 15 split squats * 3 * each side? 90 total?

Josh Breinlinger

That was definitely harder than the previous one. Whew...go it done!

I couldn’t really do the jackknifes today but the hollow hold worked fine 😎

Anna Riedl

Christy Jenkins

how can I even get up off the floor after 4 hollow holds?  there's no way to do Jack knives after that. what can I do to make it a bit easier?

Ludwig

Did TRX pistol squats with squat kicks, did TRX hamstring curls instead of Bulgarian squat

Natasha Sanjaya

Annie Claésson

Kevin Ohaver

Gonzalo

Great! 
Do you have tips to prevent the hip flexors from taking over all the work from the abdominals during ab exercises? Especially lower abs! 🙏

Fleur

Antony

Jesus

Jamal Othman

I am absolutely exhausted now and I had to replace the jack knifes in between with situps because I could not lift my legs anymore 😅 great workout though, I feel refreshed now!

Abs exercises, I think, should be easier because to get them done, it requires to have a quite good physic

Eduard

Tina

Wow all the exercises burned towards the last reps! Abs are super sore! Thank you 🙏

Carolina Cioara

Always a pleasure to work hard with this training haha!

Anne-Lorraine

Kevin

Here we go !  Week 3 means more sets, reps and less rest.

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed)

- 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

- 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

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

- 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

- Bring your shoulders, arms and legs off the floor 
- Keep your entire body engaged during the exercise

Hollow hold

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

W3/D1 HIIT, Core and lower body

It was intense. Given the timing, I thought it was gonna be easy but, damn, I feel great!

Nicoleta Daianu

Wonderful. I'm looking forward to more challenges.

Carisa

W1/D1 HIIT, Core and lower body

This one was a bit difficult, I gave never been comfortable with pushups, I need to improve my technique … but your workouts are awesome!

David Barrera

While Magnus was break dancing on that side to side with a chair, I was over here step touching honey. 🤣 I have coordination, but that was a challenge! I’ll be glad when I get to break dance mode!

Britni

W1/D2 HIIT, Core and upper body

I didn’t think I could make it. Whole body hurting since day 2 of week 1. But I did it. I’m dead but I did it.

Amazing as always! Body weight but I totally feel it

Mike

Michael

W1/D3 Full body

Better, feeling like I can do it again. Some stretching-up before the workout really helped too.

Easier than last time! Give yourself rest! Good sleep and 100% on diet plan with protein shake! Goooood!!!

Theologis Strikos

W1/D4 HIIT, Core and lower body

Every day it’s a bloody battle. But we keep on winning.

Moira

Nice workout 🏋️‍♀️ 🔥💪😊!!!!

W1/D5 HIIT, Core and upper body

Finished. Couldn’t take it any longer… thank God it’s rest tomorrow. These 15 s less on rest make a huge difference…

Thomas

Soontara

W1/D6 Full body

Eugene

Great workout 🏋️‍♂️, feel great 😊!!!

W2/D1 HIIT, Core and lower body

I’m feeling back to it. Sleeping and taking better care of my diet is having me doing it somewhat easier.

Trying to recover from sciatica issues. MRI soon. This felt good even with modifications. Thank you!

Crystal

W2/D2 HIIT, Core and upper body

Two days rest and now this was “moleza”, as we say in Brazil.

W2/D3 Full body

Tough… work again making me miss four to five days training… coming back is never easy.

Definitely something that kept me on my toes

Mars

Great workout 🏋️‍♂️ 🤗🔥💪!!!!

W2/D4 HIIT, Core and lower body

W2/D5 HIIT, Core and upper body

Much easier than before. Good sleep and good diet.

Feeling the burn 🔥 🤗💪🏋️‍♂️!!!!

One more step toward the goal! Finished week 2!

W2/D6 Full body

Rough workout, but got it done 💪🔥😊🏋️!!!!

This training… it’s not making me stronger only in my body but also in my mind. Never thought I’d endure through all this. Still going on.

W3/D2 HIIT, Core and upper body

Great workout 🏋️‍♀️ 🔥💪😊!!!!

W3/D3 Full body

Hard but I can feel it is getting 1% easier haha

W3/D4 HIIT, Core and lower body

Tough but I definitely feel myself improving!!

Great workout 🏋️‍♂️ 💪🔥😊!!!!

Tough once more. Always looking forward to the end of the workout. But did it again!

W3/D5 HIIT, Core and upper body

Completely dead! But always getting better.

God only knows how much I didn’t wanna do it today… I did it, kept my commitment. Feel so accomplished rn. This was the easiest day of the week!

W3/D6 Full body

Unbelievable how much I improved after these first three weeks!! Can’t wait to be in shape again!

For the first time ever, it wasn’t that hard. Can’t believe I did hollow holds not dying at the end!! Jackknifes were much better too. But Bulgarian split squats seem hard still. Damn hard.

W4/D1 HIIT, Core and lower body

Going on week 4 feeling so much better about it. Still tough but I don’t feel like I’m dying at the end almost throwing up as initially. Now it’s okay!!

I’m not dead!!!! Incredible!!! I feel much better today. Can’t believe I’ll finish this first month never skipping a day!

W4/D2 HIIT, Core and upper body

Yesterday was an illusion. Ffs… so damn hard today!!!!!!! Barely made it alive.

Those steps were prolly the hardest but I got it done, feeling great, loving the workouts 🥰💪🏋️‍♀️🔥!!!!

I simply couldn’t do everything. Less reps over here and there but did what I could. Hardest of them all so far.

W4/D3 Full body

Much much much easier than yesterday… but I’m afraid of the next full body…

Back to it! Never easy. Need to keep it constant.

W4/D4 HIIT, Core and lower body

So easy compared to all the other times!! But tomorrow… full body, ouch!

One more day done! That’s my second month and running towards the end of this week once more!

W4/D5 HIIT, Core and upper body

Gosh, I’ve just completed the 28 days course and I felt a great sense of accomplishment! I can’t believe that I could have done it without walking away and giving up.

Great at home workout routine, I feel great 😊 🔥💪!!!

I did iiiiiiiiiiiiit!!!!!!!!
Wooooooooahhhhhh!!!
Last time I almost broke my foot and really lost my nail. Months to recover but now I finally finished! Yes!!!

W3/D1 HIIT, Core and lower body

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