Name: Playbook - Magnus Lygdback - W3/D4 HIIT + legs (squat dominant)
Uploaded: 2023-10-09T14:34:39.125Z
Duration: 30 min
Description: W3/D4 HIIT + legs (squat dominant)

Izzy 

Erika

Veronica

MrsSRH

Tough workout with so little rest. 🥵 And when there were rest I missed it. 😆

Melinda

Jeremy

laura Wence

OMG this is an amazing feeling of accomplishment 😅

Marieta Tisheva

Kristin

Rebecca

The burpees are killer!  But so glad I finished!

Janet Callahan

Leigh

Didn’t think I would finish....insane! Always kicks my butt! Thank you!

Maturos

Regan Krager

Jenn

Amazing session, added more cardio at the beginning. Was amazing

Angie0933647915!

Doesn’t get easier which is good for me! Need the challenge

Sarah

Kavita

That last superset had me done for the day😅. Especially the burpees with the added pushup

Charlie Micames

Uff, feeling the burpees today, and loved the four rounds of banded side step.

Kiki

Gabi

Regina

Sham

Took my time with this one as I had a little over a week off on vacay. Glad to get back into it. Great workout 💪🏾

Lisa

Just got off a 12 hour shift. Didn't want to exercise. Talked myself into it and I feel great!

Ana Victoria

Aneesha

This day’s workout is by far top three favorite! Such a butt kicker in the best way!! 👏🏻👏🏻👏🏻😅😅😅

Elizabeth Elsea

Pushed me hard but feel so accomplished! Thank you!!!!

Annie

*Warmup
- 5 min treadmill

*Workout
Superset
 - Front squat with dumbbells 4 x 8
 - Airdyne 4 x 20cal

Superset
 - Step ups 4 x 10
 - Banded side steps 4 x 15 ( each side )

Finisher x 2
- 20 air squats
- 20 stability ball bridges
- 20 burpees

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Keep your arms locked, holding the weight on top of your shoulders
- Get your squat low, aim to go below your knees
- Back and posture firm, not arching

Front squat with dumbells

Airdyne

Superset

- Use a weight that is challenging for you
- Step on top of box 
- Drive opposite leg up and knee-up through the step
- Get your balance on the way down

Box step up with dumbbells

Banded Side Steps

Superset 2

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee

Air Squat

- Start with back flat on the floor, knees bent, heels pressed straight down into the stability ball
- Press your feet into the ball while contracting your core and driving your hips up into a bridge position
- Try to keep your hips level with one another
- Slowly lower back down

Stability ball hip bridges

Burpee

Finisher

W3/D4 HIIT + legs (squat dominant)

Maria

Changeling but feels great! It's exactly what I was looking for 👍

Marianna

W1/D1 HIIT + legs (hinge dominant)

Great! First day of this program and excited to see strength growth!

What is a good way to work up to the L press?

Celeste

W1/D2 Back + chest + core

Abner Cassia

That kicked my arms' butts 💪🏻loved this one!

Jessica

W1/D3  HIIT + arms

Great. I am slow but hopefully will get back. It takes me 1 rest day in between two days to come back.

Shuchi Dhadwal

Iman

W1/D4 HIIT + legs (squat dominant)

It’s not clear sometimes if 10-10-10 means 10 total or 10 a side

Lieke

Jami

W2/D1 HIIT + legs (hinge dominant)

Musonda

Great workout 🏋️‍♀️ 🔥😊💪!!!!

Willard

W2/D2 Back + chest + core

Emily

Madelene

W2/D3  HIIT + arms

This was so great! I feel exhausted but happy.

Gabriela Zerger

W2/D4 HIIT + legs (squat dominant)

That finisher 🥵🫣 felt great though! 💯

Charlotte

Caro

W3/D1 HIIT + legs (hinge dominant)

Great workout! I'm getting stronger 💪🏻

Alejandra

W3/D2 Back + chest + core

Ingrid

W3/D3  HIIT + arms

W4/D1 HIIT + legs (hinge dominant)

I’m so much stronger than when I started!!

Great workout 🏋️‍♀️ 🔥💪😊!!!

W4/D2 Back + chest + core

Arm day, more like awesome day 😊🔥💪🔥💪!!!!!!!

Did 9 sets intervalls on the airdyne bike and finished with 3x60 secs on the stability ball. ☺️

W4/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!!

W3/D4 HIIT + legs (squat dominant)

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