Name: Playbook - Magnus Lygdback - W3/D3 Full body
Uploaded: 2023-12-15T18:12:32.030Z
Duration: 45 min
Description: W3/D3 Full 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.

Huyen Bezverkov

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

Luís Telles

Great workout 🏋️‍♀️ 🔥💪😊!!!!

Willard

Emma

Howard

No walk in the park but definitely much easier than these first two days of this week 3.

OMG, this was really an awesome one! Thanks magnus!

Luis

Super tough but that makes my victory that much sweeter

Michael

Man tough going today! The pull-ups are difficult with the table I have but making it work. Feeling myself getting stronger. Love these workouts ☺️

Audi

Markus Nilsson

Modified it a little bit after a long day at work, but still did it

Irina

Curt

Pushups with shoulder tap were tough. But globally I am more resistant and add reps even when it is really hard

Herve S

I took three days off - feel like a failure for that. I did one one of the days do a mini cardio work out - my body needed some extra rest. But back at it again!

Marcus

Olive Scott-Whilde

I’ve been battling some kind of cold so I’ve been working out every other day but glad I did this tonight - so much sweat

Sandramm

Josh Breinlinger

Anna Riedl

Kevin Ohaver

David

Tracy Venable

I had a tight schedule today so had to jam through everything with only 30 sec rotations (rather than the 60 sec I’ve been trying to do).

Sean

We watched Alicia’s skaters and incorporated her techniques. Those tweaks made it so much harder. She’s truly a Tomb Raider. Thanks for a great workout!

Vanessa

Jesus

Marita Johansson

The extra round took it to another level 😊 I love it!

Jamal Othman

You should rename this one "The Nightmare"

Zach

A lot of self doubt today. I did not enjoy it 😅 but I'm proud I got through it.

Tina

Anne-Lorraine

Really good workout. Struggled in the heat but did them all. Onto tomorrow!

Fleur

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

- Hold the water jugs by your sides with your legs about shoulder width apart
- Push your hips back and come down bending at the knees
- As you come up raise your arms laterally, keeping your elbows slightly bent 
- Come up to shoulder height and come down

Squat with lateral raise

- Step up on to the chair 
- Bring the opposite leg as off the ground
- Bring that knee as high as your can
- Bring that leg back to the ground 
- Use your arms for momentum and balance

Step ups with high knees

Skaters

- Start in plank position 
- Bring your body down body at the elbows 
- Come down until your chest almost touches the ground
- Push through your hands squeezing your chest as your come up 
- Take one hand of the floor and touch your opposite shoulder 
- Repeat on opposite side

Pushups with shoulder tap

- 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

- Start in plank position
- Bring one knee towards your elbow
- Repeat on opposite side
- Keep a neutral spine through the movement

Mountain climbers

- 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

Circle set

W3/D3 Full 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

W3/D3 Full body

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