Name: Playbook - Magnus Lygdback - W3/D2 HIIT, Core and upper body
Uploaded: 2023-12-15T18:12:32.023Z
Duration: 45 min
Description: W3/D2 HIIT, Core and upper body

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.

Huyen Bezverkov

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

Luís Telles

Good to be able to finish it into such a better note than ever. Secret: good sleep + diet and avoid skipping days.

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

Willard

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.

Wow, this week is tough! I can feel and see it working though.

Heather

Howard

Just as hard as the first day… my gosh haha

Tomas

I didn’t know if my arms would make it through, but so glad that I kept pushing! So worth it at the end! Accomplished! Yay!

I didn’t want to do it, but turned out to be AMAZING

Charisa

Carlos

Sweat so much I thought I'd need a life jacket.

Michael

Challenging but good! Grateful for the program 👍🏻

Audi

This ramp up is insane! But I’m pushing through.

Jacob Allison

marko

Markus Nilsson

I didn't 3 sets, j felt like 4 would be too much for me

Irina

Good workout.  Longer than 45 mins!  Any luck with instruction videos?

Curt

Desi

Muscles were tired today but trudged through it!

Olive Scott-Whilde

starting this wicked late - won’t finish before midnight but wanted credit for today so my days don’t mashed up on here!

Marcus

Steve

Christine

Sandramm

Josh Breinlinger

Anastasia Adamopoulos

Super refreshing and exhausting! 20 pushups, 20 pull ups wide and tight grip 😃 I am so proud!

Anna Riedl

This was harder than I thought (especially the push ups with rotation), so I ended up doing only the first set for 30 seconds.  The remaining 3 sets I did for 60 seconds each.  The bit of a ramp up seemed to help.

Sean

Gonzalo

Those extra rounds killed me. Thanks for the workout!

Vanessa

Antony

Jesus

Brad

Good.
The push up with rotation is difficult and I can barely do 5 or 6.

What is the value that the rotation adds to the exercise?

Can I do only push ups instead.

Also, I do not feel that the Tricep dip with toe touch is for upper body, I feel more like it is for lower body, or maybe I am not doing it the right way.

Last, if you reply to my questions/comment , how would I know or read your reply,  would I get any kind of notification.

Following is my email if you wish to use it to reply to me, or let me know if there is a two-way communication in this app.

Thanks and best regards.

Jamal Othman

It was extremely demanding since there are more rounds now in one superset. I aimed for 6/10 lateral pushups (success) and  for ten altered pushups (no rotation) i aimed for two normal ones (with rotation) which went great. With the pull ups I had to split into 5-5 😃

Kevin

Rocco

Another really good session! Now a little run then onto tomorrow.

30-40 minutes a day, five days a week. That’s all it takes to get fit. That’s almost like watching all the episodes of Tiger King! Hell...have it on in the background. Two birds, one stone. Lol

Joshua

So funny. Had my kids doing this with me.

Jess

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

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

Max reps for both exercises
Pushups ( use chair, table or knees if needed )

- Start in a plank position
- Bring your body down bending at the elbows
- Push through your hands engaging you chest, until your arms are extended
- Take one hand off the floor and rotate your torso

Pushup with rotation

- Place your self underneath the table
- Hold on to the sides
- Keep your knees bent and your feet on the ground
- Pull yourself up engaging your back

Wide table pullup

Superset 1

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

Max reps for both exercises

- Start in a push-up position with your hand on a chair
- Bring one hand on to the floor 
- Raise the opposite leg off the ground 
- Repeat on opposite side

Lateral push-up with leg lift

- Lay underneath the table 
- Grab the end of the table keeping your knees bent and your feet on the ground
- Pull yourself up squeezing your back at the top
- Come down slowly

Tight grip table pullup

Superset 2

- Place your hands on the end of a bench or chair
- Your legs should be almost extended
- Bring your body down bending at the elbow
- Extend your arms to come engaging the triceps 
- Lift one hand up and touch your foot

Triceps dip into toe touch

- Keep your arms extended with a slight bend at the elbow through the movement
- Bring your arms up to shoulder width height

Lateral raise with water bottle

- Start with your legs shoulder width apart, holding two jugs by your sides
- Curl the jugs up squeezing your bicep at the top
- Come down slowly

Bicep curl with water jugs

Superset 3

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

- Lay on the floor with your arms extended 
- Bring your legs of the ground keeping a slight bend at the knee
- Let your legs come down on one side with out touching the floor
- Bring your legs back up and repeat on the opposite side

Windmill

Superset 4

W3/D2 HIIT, Core and upper 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

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

Mars

W2/D4 HIIT, Core and lower body

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

Not easy but definitely not as hard as before.

W2/D5 HIIT, Core and upper body

W2/D6 Full body

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.

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

W3/D1 HIIT, Core and lower body

Another rough day but it feels very good. It’s a bit easier if you do 1 min at a time instead of 30s each.

I can barely press the buttons here on the keyboard… Again… God only knows how I finished this once more.

W3/D3 Full body

One more day completed. Bit easier than before!

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

W3/D4 HIIT, Core and lower body

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

Tough but I definitely feel myself improving!!

Great workout 🏋️‍♂️ 💪🔥😊!!!!

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.

Completely dead! But always getting better.

W3/D6 Full body

Was supposed to be easier… but I guess it isn’t a good idea to do full body one day before this…

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

W4/D1 HIIT, Core and lower body

Skipped 4 days and it felt like eternity to finish but I did it!

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!!

W4/D2 HIIT, Core and upper body

It was brutal but I really liked it. I did it again! Haha

My gosh. How in the world did you make this so difficult???? I can’t believe I went through all of this. It really hurt today. But that’s it. It’s done. One more victory. Osu!

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

W4/D3 Full body

Everything turned me down today. Work almost got the best of me. Not today tho. Not today. Did it once more and f* you world.

W4/D4 HIIT, Core and lower body

Way past my workout time… but this world… this job… ain’t got no voice over my health and my body anymore. I’m on it!!!

Had stopped for four days due to commitments but I’m back. Not giving up.

Never easy. But finally not as hard as before.

W4/D5 HIIT, Core and upper body

Had to stop some secs for a break. Toooough to be back after just two days off.

I just can’t believe it… never gets easier. Can’t believe I’m done once more.

W3/D2 HIIT, Core and upper body

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