Name: Playbook - Magnus Lygdback - W3/D1 HIIT, Core and lower body
Uploaded: 2023-12-15T18:12:32.018Z
Duration: 45 min
Description: W3/D1 HIIT, Core and lower body

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

Luís Telles

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

Huyen Bezverkov

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

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

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

Sara

Marcin

Charlotte

W1/D1 HIIT, Core and lower body

Couldn’t quite complete this.  Did the first ten reaching push ups but had to resort to normal for the second two sets.  Likewise most exercises were modified in some way with a focus on trying to keep the spirit of the movement in a clean form.  Worked to failure on day two!

Mike

Nicoleta Daianu

My upper body is feeling very strong and sweating too. Good workout.

Sarah Ann

W1/D2 HIIT, Core and upper body

Great workout! Can definitely do it in less than 45 minutes if you buckle down and make it a HIIT!

Valerie

God only knows how much I wanted to give up. But I didn’t. Done!

Definitely quite challenging. Make sure you have enough sleep and proteins

W1/D3 Full body

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 😅

Great! Feeling ready for what’s to come!

W1/D4 HIIT, Core and lower body

Don’t skip any day because it will become a real challenge to continue. Great workout.

W1/D5 HIIT, Core and upper body

Definitely challenging for beginners with 30s break

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

W1/D6 Full body

Emily

Love these move, good sweat but not hard for beginners

W2/D1 HIIT, Core and lower body

I feel like I got better with the intensity this week compared to the first one

W2/D2 HIIT, Core and upper body

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.

Not easy but not that hard. Hoping to get better.

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.

Definitely something that kept me on my toes

W3/D1 HIIT, Core and lower body

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