Name: Playbook - Magnus Lygdback - W3/Day16: Cardio HIIT + Legs + Core
Uploaded: 2023-10-09T14:34:39.178Z
Duration: 45 min
Description: W3/Day16: Cardio HIIT + Legs + Core

Mathias

Back at after 3 weeks of sickness + recovery. I can tell that it’s been a minute

Carl Carlsson

Sofia

Anthony

Leigh

Managed to get through, exhausted!!! Great workout and I am noticing a change in body composition

Johno

Jonathon

Alexis

Dexter

Steve

Leg day is the best day 😊🔥🏋️!!!

Willard

Brandon

Those two extra rounds of cardio were killer! Still, making progress. Tarzan will definitely be a part of my regular workout rotation.

Kristopher Shelton

Nate

Jesse

The abs exercises on leg day are a killer.
Ever after 3 weeks and still can't do the complete timer for " stir the pot".
Really good ab killer

Emanuel

Luis

Michael Eden Olsson

That felt hard after a four day rest. But feel better for it!

Mike

The extra sprints are certainly felt through the rest of the workout but the results are showing so I keep pushing

First workout back after recovering from Covid just happened to be legs…welp. Lol

Tony Ingreso

James Nowotny

Martin Grönwall

That core superset - that was something! Nice leg session too

Paul Lally

Begining again!! Caming back to workout 💪. I really needed it!! Thanks!

That superset for abs at the end might be tougher than the actual legs workout. I might need to work on core more

Steven

I can’t walk. Thank you magnus for pushing me to my limit and beyond

Stephanie

Fenton

Doing 2 routines in one day. Am I crazy- maybe, probably. But it felt amazing, despite the 8 sets of HIIT!

Charlie Micames

Andreas Bäckström

Mark

Maurizio

Kristina Tan

How can you adjust this program to bulking periods?

Morten Hatlevik

Kent

James

Jeppe

Wow wow wow ! It’s getting harder every week and I like it 💪🏻

Valerio Fanelli

I’m a gal making it through this.  Very excited 😁

Tamara Myers

It’s a really good workout but i dont have enough energy to last the whole thing. The last 2 exercises are brutal

Simon Öhlund

Marek

Chipper

Grym träning idag, tack vare ditt träningsprogram 😀👍💪

First workout in week three, we're starting the 4 day split from the top. You'll be doing 8 sets of sprints this week, instead of 6. Remember, each week you have an extra two sets of your cardio HIIT. You got this today, gents.

- Jog on a treadmill or outside for 5 mins

Treadmill Warm-up

Cardio HIIT Treadmill Sprints

- 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 Squats with Dumbbell

- Gradually bring the weight down and explode up

Leg Press

- Grab a dumbbell in each hand, step out with one foot, lunge forward
- Make sure your knee doesn't come past your big toe
- Explode of the ground and return to start
- Complete all reps on one leg before switching legs
- 10 reps per leg

Lunge with Weights

Box Jumps

- Jump side to side (can pick up distance and pace as you get better)
- When you land, balance on one foot
- Then push off on the same foot (the opposite foot should not touch the ground)
- 10 reps per side

Skate Jumps

Finishing the day off with core! You'll have 3 rounds of this superset with knee tucks and sideways leg reaches on a swiss ball. Rest for 30 seconds in between rounds. Get after it!

- Start in a plank position with your shins resting on a stability ball
- Draw your knees in toward your chest and extend legs straight back out
- Be sure to maintain control of the ball the entire time

Knee Tucks on Swiss Ball

- Start in high plank position with your shins resting on a stability ball
- Lift one leg slightly off the ball and extend the leg horizontally out to the side
- Bring leg back to start
- Complete with opposite leg
- 10 reps per leg

Leg Sideways on Swiss Ball

Core Superset

- Use a stability ball
- Keep your core tight
- Rotate your arms in a circular motion on the ball

Stir the Pot

W3/Day16: Cardio HIIT + Legs + Core

Amman

It was much harder than I expected ! Nice combos!

Kirill

First work was really rough. Pulse above 136 the entire time. And is the worst my weakness

W1/Day1: Cardio HIIT + Legs + Core

Magnus your app is awesome. So greatful!!!

Eric

W1/Day2: Chest + Front Side Shoulder + Core

Really good workout and painful. The last shoulder superset was vicious

W1/Day3: Back + Outside Shoulders + Back side shoulder

Is it ok that I feel my self like I did the last training in my f.ng life ?

Rough as always abs the worst as usual 😆

W1/Day4: HIIT + Arms

Wow really tough but loved it. Added 3 sets of calves and quads too!

W1/Day6: Cardio HIIT + Legs + Core

W1/Day7: Chest + Front Side Shoulder + Core

Nice intensity. Went lighter and was still tough! Great!

W2/Day8: Back + Outside Shoulders + Back side shoulder

Wow incredibly intensive but really enjoyed it!

Simon

Aoife Clarke

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

W3/Day16: Cardio HIIT + Legs + Core

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