Name: Playbook - Magnus Method - W3/D3 Arms, Outside Shoulders & Core
Uploaded: 2024-12-30T21:16:50.136Z
Duration: 50 min
Description: W3/D3 Arms, Outside Shoulders & Core

Denise Buchan

Those stability ball passes hurt- but worth if

Wonder woman

Linda Petersson

Deadmill today again. 🥵
Heavy core excersice, my ball was too big. 🤔

Melinda

My hate for dead mills is growing exponentially

Tina

Jeanette

Amazing Sunday workout to end the week 💪🏻

Sofia

This one really wore me out lol 😂🔥💪😊!!!!

Willard Parker

Jeremy

Been off it for a week…..jumped back in and killed it! Thank you!

Josephine

Jesse

Sara

I am extremely exhausted today but I am thankful I made it to the gym to keep my pace going. Your workouts are extremely motivating!! 

Thank you Magnus!!

Kendi

Thanks for making this quality of workouts accessible for us normal folk. Always feel better after one of your programmes !!

Sham

Leigh

R2 Notes: cycling instead of tread; 20s, 35/40, 15s10s

Bethany

Stefano

Today was my birthday workout, and this is one of the best workouts yet!

Cecilia  Knight

Rick Sullivan

Kristina Tan

Katherine

Regan Krager

Mila

Perfekt effektivt pass för att avsluta året! 🙌 Avrundar 2020 mycket starkare, lättare och med mycket hälsosammare vanor tack vare all inspiration och kunskap du delar med dig av! 🧡

Charlotte

Rocco

🤘🏼👊🏼💪🏼💪🏼💪🏼💪🏼

Anna

Geraldine

In my third week and feeling fantastic! 💪🏼

Amanda schiavo

I’ve been substituting spin-bike sprints and stair stepper sprints in combination with rope skipping for the treadmill sprints due to an ankle injury! I hope that’s okay! If you have any ideas on more intense substitutes, I’m all ears! 💪🏻

Rachael Costello

Carmen

Nenne

Daniel

Jacquie Schmidt

Salwa

Felt good on biceps.::did 20lbs on last set. 15 with skull crushers but couldn’t do 15 reps at that weight. Could really feel 30 sec rest on shoulders! Whew!!

Laura

Joaquin

Felicia

Mid-week grind. You should aim for a rest day after today if you haven't taken one yet this week 

Same drill as Monday. Rest time is decreased to 30 seconds

Simple 5 minute warm-up on treadmill. Jog and start to get the heart rate going. Sprints coming next!

Treadmill jog

- You can do normal sprints as well
- Turn off the treadmill and push against it to get the machine going 
- Aim to go for 60 seconds

Deadmill sprints

- 8 reps on each side 16 total
- Try not to swing your arm 
- Rotate dumbbell at top of rep

Alternating dumbbell bicep curl

- Keep your arms tight to your side/head
- Bend arms down to 90 degrees
- Accelerate up, clenching the muscle for a second

Dumbbell skull crushers

Perform 12 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

Cable bicep curl - straight bar

- Elbows close to your side 
- Accelerate down, slow release back up

Cable tricep pull down

Arm circuit

- Dumbbells at your side
- Arms have a slight bend
- Accelerate up to just above your shoulder line
- Slowly release

Dumbbell lateral raise

Stability ball pass

W3/D3 Arms, Outside Shoulders & Core

Steffanie

Saskia

Jill White

W1/D1 HIIT, Legs & Core

Mestadels maskiner istället för dumbbell allt upptaget på gymmet. Kondiotionen fick jag ta sist då allt var upptaget

Malin

Great! Tough towards the end but was able to finish strong

Nice workout! My hands were a little slippery during windmill - next time I’ll bring a towel or something for my hands. Otherwise it was great ^-^

W1/D2 Back, Chest, & Shoulders

Ilze

Robin

W1/D3 Arms, Outside Shoulders & Core

Good exercises. I like all of them. Challenging for my core.

So super good therapy/rehab workouts. I have a torn ACL so I couldn’t do the sprints and replaced that with the bicycle.

Elizabeth

W1/D4 Cardio, Legs & Core

I’ve lost a lot of weight since the last time I was in the gym and these workouts are a lot harder than what I remember but I was able to jump back in. How do I stay lean but tone up without gaining a lot of bulk?

emily

Cameron

W1/D5 Upper body, Arms & Core

wendy julie

Went very well. because I fail on the box couple of time so I changed box jump to squat jump instead. I enjoyed this one so far.

W2/D1 HIIT, Legs & Core

Huyen

Terrence

Fredrika

W2/D2 Back, Chest, & Shoulders

As someone that just turned 40 and hears about cortisol everyday, should I be thinking about that when doing the sprints or HIIT portions of these workouts?

Dannelys Rodriguez

W2/D3 Arms, Outside Shoulders & Core

Rebecca

Those hip thrusters are no joke - amazing workout!

W2/D4 Cardio, Legs & Core

W2/D5 Upper body, Arms & Core

Martha

W3/D1 HIIT, Legs & Core

I was sick for 3 days but came back feeling good.

Still can’t do the windmills as shown but I’ve modified and am seeing some improvement. Thank you!

Melanie

W3/D2 Back, Chest, & Shoulders

Sprints are the death of me. You would think i would be used to it by now but nope

Mandy

W3/D4 Cardio, Legs & Core

Starting to feel super strong! Really loving this program 💪🏻💥

Tori

W3/D5 Upper body, Arms & Core

Filipe

That was … challenging. Especially when you go up in weight.

W4/D1 HIIT, Legs & Core

Can really feel those extra sets, exhausting

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

W4/D3 Arms, Outside Shoulders & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

Caro

W4/D4 Cardio, Legs & Core

Very good 4 weeks. Enjoyed it every single day. Got leaner body and more strenght.

W3/D3 Arms, Outside Shoulders & Core

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