Name: Playbook - Magnus Lygdback - W3/D2 HIIT, Core and upper body
Uploaded: 2023-04-20T16:27:45.691Z
Duration: 45 min
Description: W3/D2 HIIT, Core and upper body

Luís Telles

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 Rotondi

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

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

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

Magnus, you know how to kill people. Maaaaan…

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

W3/D1 HIIT, Core and lower 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/D2 HIIT, Core and upper body

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