Name: Playbook - Magnus Lygdback - W3/D4 HIIT, Core and lower body
Uploaded: 2023-12-15T18:12:32.036Z
Duration: 45 min
Description: W3/D4 HIIT, Core and lower body

One more day completed. Bit easier than before!

Luís Telles

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

Willard

Howard

I effing hate hollow holds 😅 but done it.

Great leg workout! I’m going to be sore tomorrow!

Crystal

Great! Would love more content on stretching before after workouts :) my knees have been a bit weak so thinking more stretches and techniques that may prevent this would help. Thanks!

Audi

Yes another challenge completed and succeeded. Feeling almost like one of the Avengers :DD

Irina

Today, it was very hard to complete this, but I did it! Question, with the split squats is it 15 on each leg per set or 15 total per set?

Donnegal

The Bulgarian split squats and hollow hold killed me. Hoping one day I can hold the hollow hold for the full 60 seconds all 4 times!

Curt

Chris

I’ve been failing this week - but back on it. I will finish week nine on Saturday making Sunday my new rest day. I’m done with week 9 on Saturday which is 10 weeks ago starting this journey - but I missed a week somehow during all of this and im behind but I still feel good about all of this! Working towards my goal!!!

Marcus

Sandramm

Josh Breinlinger

At the end I couldn’t do all the jack knifes anymore... the hollow hold worked great though: 3/4 rounds full minute😃

Anna Riedl

Stutter lunge/plyo instead of split squat (one leg 3 steps back, lunge jump, 3 steps forward staying low, glute medius tap/curtsy lunge 2x - 6 times each side, 3 rounds)

Cobra/Superman hold instead of hollow hold

Natasha Sanjaya

Christy Jenkins

Kevin Ohaver

Rocco

Lower body workouts are always my favorite.

Kamie Lawrence

More body building at homee pleasee! I reallyenjoy but I tired of doing the same workout could you do a second routine? Thank youu YOU ARE THE BEST!

Spirytista

Jesus

I made one minute breaks in between sets and the t did wonders for the performance of the exercises 😃

Jamal Othman

Good session! No run today. Onto tomorrow

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

- Place your legs outside of shoulder width
- Squat pushing your hip back
- Push through your feet to come up
- Front kick one leg 
- Keep your hands on your waist

Squat to kick

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

- Start with a shoulder with stance
- Step to the side pushing your hips back bending at the knee
- Touch your foot with your opposite side

Lateral side shuffle

- Bring your shoulders, arms and legs off the floor 
- Keep your entire body engaged during the exercise

Hollow hold

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

W3/D4 HIIT, Core and lower 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 Ann

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

Huyen Bezverkov

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/D4 HIIT, Core and lower body

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