Name: Playbook - Magnus Method - W3/D1 HIIT, Core and lower body
Uploaded: 2024-12-30T21:16:50.626Z
Duration: 45 min
Description: W3/D1 HIIT, Core and lower body

Jacob

Damn tough. But won over it once more. One step closer to the goal.

Luís Telles

Damn hard… wanted to give up so badly. Not today tho.

Definitely have protein shake before starting this week. I found it easier to do all the reps at one sitting instead.

Huyen

My advice… don’t start this week if you didn’t have enough sleep or protein…

Magnus, you know how to kill people. Maaaaan…

Willard Parker

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 😎

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!

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

Getting back into it. This kicked my butt.

Gabe

Garrett

Alex

W1/D1 HIIT, Core and lower body

Rough, and I had to improvise with the table- but easier than I tro to app leg day. Took me a week to recover from that one

Carol

Andrei

W1/D2 HIIT, Core and upper body

Walesia

Shivani

Couldn’t do it in one sitting… had to rest in the last round. But did it.

W1/D3 Full body

It was pretty easy. Bulgarian was challenging

Phoenix

Love love love the lower body workout!!! 🤩😍

Annie

Tonight was a break compared to yesterday!  Doing full body a day after upper body kicked my behind.  I even accidentally left an f-bomb in a public comment by accident!  I thought I was typing in private.  Magnus, take it as a compliment that your program inspired some colorful language 😅

Mike

W1/D4 HIIT, Core and lower body

W1/D5 HIIT, Core and upper body

I felt those 15s that were missing in between rounds👌

W1/D6 Full body

Emily

W2/D1 HIIT, Core and lower body

Getting better once more! Love yourself and love others!

Lateral push up part is still a challenge.

Kysusha

W2/D2 HIIT, Core and upper body

Added 15 seconds to each workout to ensure that I'm getting progressive overload. It worked. Should have done it for one and two from this week

Took a couple days off after last upper body, but doggedly determined to keep on till the end and then try a new one.  👍

As a beginner, I got a lot better today. I greatly decreased my break times. Good sweat.

W2/D3 Full body

I skipped 2 days but was able to do this without breaks as a beginner. Good exercise

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

W2/D4 HIIT, Core and lower body

Starting to feel easier.  Looking forward to amping it up in weeks 3 & 4!

W2/D5 HIIT, Core and upper body

Finished week two. I know what’s coming up next is death.

W2/D6 Full body

If I hadn’t slept as much as I did this past week… if my diet wasn’t on point… I don’t think U would’ve made it.

I skipped 3 days. Definitely very rough but felt really good afterward. I would suggest to go back a few days if you skipped before going into this exercise. The hardest part is superset 1.

I don’t know how I did it… but I did it.

W3/D2 HIIT, Core and upper body

Again…. If I hadn’t slept as much as I did… eaten properly as I did… no way I would’ve finished it… I’m dead

Again… this is just so damn hard. You gotta push, push, and push until the end! I gave myself extra rest… definitely wouldn’t be able to finish without it.

W3/D3 Full body

Thought it’d be easy… I was mistaken. Not dead as yesterday tho.

One more day completed. Bit easier than before!

W3/D4 HIIT, Core and lower body

Oh yeaaaaaah baby easier than before! Dead. But easier!!!

Finally getting easier. Still tough, still sweaty but closer to the goal.

Tough but I definitely feel myself improving!!

W3/D5 HIIT, Core and upper body

The only hard part is the push up. Very good sweat.

God only knows… God only knows how I still make it to the end.

W3/D6 Full body

Never easy. But we keep on going! First day after finishing the program!

Took me longer to finish… but feeling better than any of the other leg days. Improvement!

W4/D1 HIIT, Core and lower body

Finally! It was so much easier and faster this time!!!!

First time I finish this and… I’m not dead!!!!! Yeah!!!

Dead. But I’ll tell you this. I can do much, much more than when I started. It’s amazing!

W4/D2 HIIT, Core and upper body

Life happens. Nothing will stop me tho. Couldn’t do it in one super set per round. So what… did it until the end still! No giving up!

I was dead on the first round… but what can you do… keep going on… I had to split some reps but so be it… one more day done!

I can’t believe I did it… so close to impossible… how did I find the strength to keep pushing forward? I don’t know…

W4/D3 Full body

Finally it wasn’t that hard at all!! Great to see the progress!!

For the first time…. It wasn’t that hard! But never have I had so much discipline… not one day skipped in December!

Hard, not easy at all. BUT. Not as hard as the hell yesterday was.

W4/D4 HIIT, Core and lower body

Work is trying to get me away from it again… 11:23 in the night… not giving up

Unbelievable how much progress I’ve made… I used to hate side to side shuffle on a chair, getting 18-20 done and dying right after… now, I do 30 minimum!

Not even crazy ex out of control could get me off the track! One more day to go!

W4/D5 HIIT, Core and upper body

Back!! Not in the best shape. But three days away… you begin to feel it going away…

One more time done without skipping a single day. Damn, it was much harder than I ever imagined. Harder than ever before. But I did it! Don’t let your life get in the way! Focus on the goal!

W3/D1 HIIT, Core and lower body

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