Name: Playbook - Magnus Method - W3/D4 HIIT + legs + core
Uploaded: 2024-12-30T21:16:50.135Z
Duration: 45 min
Description: W3/D4 HIIT + legs + core

Alexis

Sophia

Monet

After a week off I did everything! Feeling stronger

MegaGirl611

Rebecca

I couldn’t finish the very last exercise I feel I’ll today but I still did as much as I can

Veronica

Steve

Marta

Leg day is one of the best days 🦵 🔥😊😁!!!!

Willard

Anna

The burn 🔥 but feel so much stronger 😍

Dani Smith

I’m dying! Dead sprints are a pure blast of hitt!

That last ball exercise is still impossible ;)

Hendrik

WonderWoman keeps kicking my butt 😅 guess it's needed after a too long holiday 😎🤷🏼‍♀️

Charlotte

Downgraded to a smaller stability ball on the last exercise and it forced me to raise my hands and feet higher. Drenched.

Dani

Loved this workout. Quick question, for the Leg Press, should I be trying to feel the burn in my quads or more my hamstrings and glutes?

Cierra

Franziska

Holly

Ritu

Justin

This is my favorite day!  I did a quick glute activation sequence before I started the workout. We’ll see if I notice a difference tomorrow 😂

Sharon Braddock

I can't feel my legs anymore, even though I should got used to it by now 😅😂

Elisa

Covid took me out for a few weeks but back at it now, feels good

Alea Conte

Regan Krager

Linn Jägmo

Leigh

Great! My only question is, on the deadmill sprint section, the bullet point instructions say 1 minute sprint and 1 minute rest, but the timer says 30 second sprint and 30 second rest. Which is correct? Thanks!

Merinna Peterson

Love this workout program! 
Questions: 1. If I don't have access to a leg press, are dumbbell squats okay to do as a substitute - or is there a better lift?  2. Is there a way to track weights used for each lift (baseline) and have a recommendation for each week that follows (i.e. 15's during week 1 ... then 'suggested' 17.5's for week 2).

Bethany

Ally

Jacki

Alessia

Each week makes me feel stronger 💪🏽 and I love the new habits that I’m building. Stay consistent was always my problem and now, this is my priority 🙌🏽

Jenny

Maturos

Christer Madsen

Sarai

Iula Victória

Anuma

Batman never skips leg day!  Neither does WW!

Allison

Joshua

Great! For the hands to feet pass stability ball exercise, I was asked to do 20 reps. Does that mean 20 rounds of hands to feet passes or 10 of hands and 10 of feet?

Chriss

In the menu, where you look at the workout, it says that you should do 3x12 reps of legpress, but when you're in the workout itself it states 2x5 reps on the leg press. That inconsistency brings it down gradewise

Fredrick

The reps for the leg press is it 5x3 or 12x3?

Leilani

Jacquie Schmidt

Parys

Love that when I can’t motivate myself, you’re there to motivate me!

Kavita

* Warmup
- 5min TREADMILL
- HIIT Deadmill sprints 30sec x 3

* Workout 
- Leg press 2 x 5
- Bulgarian split squat 20reps (10reps on each side) x3

Swiss ball superset 
 - Knee tuck 3 x 12
 - Side to side 3 x 12 (6 on each side)

Superset 
 - Hamstring curl 3 x 12
 - Hip thrust 3 x 12

- Stability ball pass 3 x 20

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

5 min treadmill

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprint with 1 minute rest (repeat)

Deadmill sprints

- Feet shoulder width apart 
- Lower slowly until you are slightly above 90 degrees
- Explode up

Leg press

- 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

Knee tuck on ball

- 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

Swiss ball superset

- Shoulders flat on ground
- Hips raised off ground
- Roll ball from heels to bottom of feet

Hamstring curl on stability ball

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

Superset

- Keep your core engaged 
- Your arms and legs should be fully extended

Hands to feet pass stability ball

W3/D4 HIIT + legs + core

Monika Chmielew

It was good.  Windmills were tough. Need more WW workouts

Irene

W1/D1 Cardio + legs

Elisabeth

Flange

W1/D2 Back + chest + core

Awesome kill😅😂 As always. Thx, M🤙

Olivia

Katie

Megan Detwiler

W1/D3 HIIT + arms

Caitlin

W1/D4 HIIT + legs + core

They’re more and more tough! But trying to follow!

Eliana

W1/D5 Chest + back + core

Geneva

Again all amazing! Really great workout, but I’m still struggling to hit the rep count on the windmills-my wrists must be super weak🤦🏽‍♀️😂

Ellen

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

W2/D2 Back + chest + core

Mayelin

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

W2/D5 Chest + back + core

Week 3 of Wonder Woman! I’m so proud of myself, I haven’t missed a day so far!

Heather

I love the combination of movements in this workout. I feel stronger and faster every time I do it.

Izzy 

W3/D1 Cardio + legs

Alexandra

My arms!!
I still feel that my left arm give up first, trying to fix it.

Finally actually touching knee to elbow on the cross overs

W3/D2 Back + chest + core

Simon

I could see that I was more stronger, those hollow hold nailed it!

W3/D3 HIIT + arms

Sofie

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Needed a pick me up today and this workout was great

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

W4/D2 Back + chest + core

Rosa

Maria

W4/D3 HIIT + arms

Favorite day of the week I love this leg workout

Oh stability ball pass, you get me everytime

W4/D4 HIIT + legs + core

It would be awesome if you can see the repetions and pounds you put on the week before, so in that way you can see if you need to increase the pounds and you will see the progress too.

W4/D5 Chest + back + core

More variation later in the weeks. New exercises. Also possible to replace an exercise. I have an injury and cannot do windmills.

W5/D1 Cardio + legs

Alejandra

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

Brian

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Last exercise always such a challenge for me have made a slight improvement but can’t do more than 10 reps

W3/D4 HIIT + legs + core

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