Name: Playbook - Magnus Lygdback - W3/D3 Full body
Uploaded: 2023-01-02T04:13:42.093Z
Duration: 45 min
Description: W3/D3 Full body

Great workout 🏋️‍♀️ 🔥💪😊!!!!

Willard

Luís Telles

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

I am not always sure if reps are per side or total per round, for example for squats with kicks 20 total or 20 kicks per side?

Anastasiia

It wasn’t you who need to I prove the work out was great I’m rating my own performance and it wasn’t the best today.

Rachel

Loved, wish I could verbally tell the system when my rep is complete or the time evolutions automatically completed. Exercises were awesome!

Tiffany

W1/D1 HIIT, Core and lower body

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

Faisal Alnajafi

It was a solid workout just had to modify a couple workouts due to a wrist injury

Thomas

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…

Soontara

W1/D6 Full body

Eugene

Great workout 🏋️‍♂️, feel great 😊!!!

W2/D1 HIIT, Core and lower body

Trying to recover from sciatica issues. MRI soon. This felt good even with modifications. Thank you!

Crystal

Tough and long workout. But done and I feel good after getting it the check mark!

W2/D2 HIIT, Core and upper body

Great workout my wrists almost gave up on me

Mars

W2/D3 Full body

Definitely something that kept me on my toes

Great workout 🏋️‍♂️ 🤗🔥💪!!!!

Tough but once more did it! Ready for a new day!

W2/D4 HIIT, Core and lower body

Tough, tough… but still better. If you try max reps, it isn’t easily at all but you can feel the improvement, that’s for sure!

W2/D5 HIIT, Core and upper body

Feeling the burn 🔥 🤗💪🏋️‍♂️!!!!

One more step toward the goal! Finished week 2!

W2/D6 Full body

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

W3/D1 HIIT, Core and lower body

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

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

W3/D2 HIIT, Core and upper body

I effing hate hollow holds 😅 but done it.

W3/D4 HIIT, Core and lower body

Great workout 🏋️‍♂️ 💪🔥😊!!!!

Tough once more. Always looking forward to the end of the workout. But did it again!

Starting to feel really fatigued now so can’t all my energy in.

W3/D5 HIIT, Core and upper body

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!

Got home from work. Dead tired, thought that 'If I can do 50% of todays "quest", thats really good'.
Did 100%! Go me!

Gill Edgar

W3/D6 Full body

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.

Today I have started to notice a difference in my body, particularly how tight my upper thighs feel!!!🥳

W4/D1 HIIT, Core and lower body

I’m not dead!!!! Incredible!!! I feel much better today. Can’t believe I’ll finish this first month never skipping a day!

Week four is brutal, but so good! The cut of my abs is back!

W4/D2 HIIT, Core and upper body

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

Back to it! Never easy. Need to keep it constant.

Doing this week 4 for the entire next month after finishing this. Glad to feel that my body already adapted better to doing it.

W4/D4 HIIT, Core and lower body

One more day done! That’s my second month and running towards the end of this week once more!

I was very committed in finishing up this month without skipping a day. But life happens. Here am I again, 1 more day to finish!!!

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/D3 Full body

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