Name: Playbook - Magnus Lygdback - W3/Day15: Mobility + Chest + Arms & Core
Uploaded: 2023-01-02T04:13:42.221Z
Duration: 45 min
Description: W3/Day15: Mobility + Chest + Arms & Core

Yaritza

Willard

Please give us an alternative to the bear-crawls! 🦥

lore

Rushed it! Upped weights on all! Woooo!! Proud of myself. Thank you!

Reece

Finally feel comfortable with bear crawls

Jordan

Mars

Alea

right elbow hurts while doing skullcrushers

Dominika

Pull throughs at the end are always killer. Wanted to stop, but didn't!

Christine

Helen

Missing some back exercises and more variety

Nur S*

Alannah

Sofia

Side plank pull through is still soooo hard!!

Hendrik

Ouch… fab workout tho.. up those weights go! 👍

Emma

Daniel

Sahar Whitley

8 rounds of bear crawls had people in the gym asking me what I was doing for so long! 🤣

Selina

Rebecca

Katie

Andreea Cz

Alea Conte

Hard at the end. The side planks where terror today 😔 Anyway… tomorrow will be other day! 😀😉👋

@le!

Camila

Tarrah

Second round of doing tomb raider work out and I can now complete the last exercise all 30 reps x4 sets 👍

Jenn

This workout was exactly what I needed today to get my day started. With this amazing productivity, my body is ready for a rest day to get ready for the next round! 

Thank you Magnus!!

Kendi

Died on the last one but in a good way ☠️🔥

Ola Zwawiak

Love it! It’s humbling but the progress in strength and endurance so worth it 💪

Minerva

Alivia

Melinda

When working out chest, I'm interested in not making myself wider because I'm already broad chested. Is the exercise (s) for chest here going to make my chest more broad and less feminine. I build muscle in a broad way easily because I trained everyday at the Olympic level in recurve archery for years. Thank you for your feedback.

Fara

Data

Great but still couldn’t do all 30 reps on last exercise. So did  20 reps x 4 sets

Alexandra

fun but was in a rush son didn’t get to finish the last set;(

Leah Victoria

In some ways I’m not getting stronger, might be diet factors

Sasha

You cut down the rest times!! I like it >:D

Jill

abs on fire. shoulders on fire. biceps on fire.

Aubrey

Anna

I really appreciate the proprioception challenge of plank pull throughs. I was playing with supporting shoulder placement and angles and found my lats in a whole new way. And it's such a tiny, subtle thing. Fun!

Abby Joslin

8 cardio sets to start each workout. Make sure you are getting those done! The cardio/HITT cardio is what burns that fat and helps sculpt. 

Message me with progress and questions

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawls

- Legs on the floor or ground
- Back flat on the bench 
- Lower down slowly and explode up

Dumbbell Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

- 10 reps per side
- Use a challenging weight
- Alternating sides

Alternating Bicep Curl

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skullcrushers

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable Tricep Extensions

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Bicep Cable Curl

Superset A

For your second superset you will perform 1 min of windshield wipers, then 30 total reps of side plank pull throughs (15 each side) followed by 60 seconds of rest! Complete this for a total of 4 rounds!!

- Keep your back and shoulders pressed to the ground 
- Arms our to your side to help you balance 
- Legs straight in the air and rotate side to side
- Try to only rotate your pelvis/hips
- Beginners 3 sets of 16 reps

Windshield Wipers

- Start in a plank position with a dumbbell in one hand
- Reach the Dumbbell through the opposite arm and then pull the Dumbbell though while opening up your body into a side plank position with the weight directly above you
- 15 reps per side

Side Plank Pull Throughs

Superset B

W3/Day15: Mobility + Chest + Arms & Core

This was truly hard, but I did it, I took my time and worked through it!  I was going to give up, but I have to keep going.

APRIL

Great workout, looking forward to the next set!

Romina

W1/Day1: Cardio (HIIT) + Legs + Core

Londy

Another great workout.  Really made me push myself.

Geneva

W1/Day2: Cardio + Back & Outside Shoulders

Lena

W1/Day3: Mobility + Chest + Arms & Core

I don’t feel like I’m getting enough?

hannah

W1/Day5: Cardio (HIIT) + Legs + Core

Caro

W1/Day6: Cardio + Back & Outside Shoulders

Heat is not working in my gym today, but 15 minutes in this workout and I’m sweating!

Jessica Jones

W1/Day7: Mobility + Chest + Arms & Core

debby

W2/Day9: Cardio (HIIT) + Legs + Core

Marieta Tisheva

Awesome! If sculpting and fat loss is my goal should I do this 3x/week on top of my cardio?

Molly

W2/Day10: Cardio + Back & Outside Shoulders

Best workout ever 🥵💪🔥😊😍!!!!!!!!!!

Lauren

W2/Day11: Mobility + Chest + Arms & Core

W2/Day13: Cardio (HIIT) + Legs + Core

W2/Day14: Cardio + Back & Outside Shoulders

Really sweating this one out 🥵🔥🤣🦵!!!!!

Leia

W3/Day17: Cardio (HIIT) + Legs + Core

Feeling so damn great 😊🔥🥵😍!!!!!!

W3/Day18: Cardio + Back & Outside Shoulders

It was great! Ending is always tough but made it through!

W3/Day19: Mobility + Chest + Arms & Core

Leg day is the best day 🦵🔥🥵❤️😊!!!!!!

I still have my injury so I had to be creative with the exercises. Still a good workout though!

W3/Day21: Cardio (HIIT) + Legs + Core

Feeling great 😊🔥😍🔥🥵!!!!!!!!

Really tired today. Couldn’t finish last rep…going to do a small workout later in the day so feeling ok about it. Thanks!

It was great! I have been using elliptical instead of assault bike but still works great!

W4/Day22: Cardio + Back & Outside Shoulders

Great workout, I love it 🥰🔥🥵!!!!

Weak wrists throughout the plank pull through.

Your programs have changed the course of my fitness journey. I can’t thank you enough! Thank you Magnus!

W4/Day23: Mobility + Chest + Arms & Core

Only the last two workouts to finish the 1month challenge 💪🏽

W4/Day25: Cardio (HIIT) + Legs + Core

Great workout, I love all your workouts, I’m feeling so damn great 😊🔥😍🔥🥵🔥🥰!!!!!!!!!!!!!

Lack of sleep caused poor performance. Had to cut a set. Next time. Thank you!

W4/Day26: Cardio + Back & Outside Shoulders

Finally done with workout routine, but I’m feeling so damn great 😊🔥🥵💪🦵🥰😍🤗!!!!!!!!!!!!!!!!!!!!!!!!!

Done all 27 workouts from this challenge! 🤩💪🏽💪🏽

W3/Day15: Mobility + Chest + Arms & Core

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