Name: Playbook - Magnus Lygdback - W3/D1 Legs + HIIT
Uploaded: 2023-12-15T18:12:32.063Z
Duration: 45 min
Description: W3/D1 Legs + HIIT

Willard

Christopher

Not stop is the way to go. Nice shorter exercise day

Everything is burning in a great way. Amazing sweat session in a short amount of time! x

Nikki

Jeanette Lim

Good. Question.  For the one legged work, I’m assuming we alternate legs for :30 seconds, not one leg, then come back later and do the other?

Curt

Started the morning with a tight back from being strapped to the desk while “working at home” for 2 days. This really loosened it up.  I feel great now!

So exhausting, bc the last week I didn't workout

Diana Castro Iracheta

Chris Pittner

Johnrisa

Erica Selby

Steve

Gary

Cameron Tharmaratnam

Drex Earle

Troy Manuel

Dainalee

Patrick

Chelsea

After the winter holidays a great start into the new year! 💪

Anna Riedl

Great cardio routine! I need to get better at the kick through at the end!!😳🎉🎉

Geraldine

Johan

💥 two questions, does speed matter with the kick thru? Does it matter where my foot lands-alignment wise does it have to be parallel to my hand, outside - also distance between?

Norulhuda

I've had double hip replacements, and am struggling with form sometimes, but getting there. A great sweat worked up!!

Nelia

Whooo! Maybe the weekend off was too long? 🥵

Two days after my 78th blood donation, I’m back to my workout. Went great but I went slightly easy on myself given the blood loss lol.

Joshua

Short but so intense! The skater to side lunge to jump squat combo made my heart beat like crazy. Thanks for a great workout!

Vanessa

These workouts have me running for breath

Rashmitha

Ana Sotelo

Warmup
High knees
Toe touches
Air squats

Circuit 
Skaters
Side lunge w/foot on wall
Jump squats 
Lateral shuffle
Squat kick
Sit thru

- 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

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee

Air Squat

Warmup/HIIT

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

Skaters

- Place foot again a wall
- Extend the other leg out past your shoulder
- Move your weight over (non-wall foot)

Side Lunge W/ Foot On Wall

- Feet shoulder-width apart
- Butt should go beneath your knees and then explode up

Jump Squats

- 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

- 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

- Hips don’t touch the ground
- Abs tight 
- Kick out your leg 
- Balance on your hand 
- Start slow and keep it smooth

Sit Thru

Circuit

W3/D1 Legs + HIIT

Marie

Easier than the basic home program last week. Good sweat. Really enjoyed the moves.

Huyen Bezverkov

I think it was a bit easier than the last week of the basic program but I can tell it is very different.

Luís Telles

W1/D1 Legs + HIIT

For someone just came from the basic home program. This is very challenging. It felt like forever to finish, can’t believe I did it.

Everything was easy… until the Planck with cross knees…

Maria

W1/D2 Upper + abs + HIIT

Tired. But it is way easier than the basic program!

Brent

W1/D3 Fullbody + HIIT

Left home late but enjoyed a good evening and had the opportunity of getting to know new places at the neighbourhood. Awesome.

1 hour walk in the rain + Decluttering house. 2pm and 11,000 steps in already  💃💥

Teresa

W1/D4 Active rest day

W1/D5 Core + HIIT

Lauren

That was challenging! Felt the burn from the beginning. Gonna be sore tomorrow!

W2/D1 Legs + HIIT

The warm up and the end are brutal. Other than that, the middle exercises were easy.

Jenn

W2/D2 Upper body + abs + HIIT

Very hard. Recommend not to stop any day while on this program.

It was great! I felt a lot of burn and felt like I really used my strength

Vania

W2/D3 Fullbody + HIIT

Genipher

Sanna

W2/D4 Active rest day

Would have liked to have one or two back lifts/exercises as well to get the full core.

W3/D1 Legs + HIIT

Community

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