Name: Playbook - Magnus Lygdback - W3/Day16: Cardio HIIT + Legs + Core
Uploaded: 2023-01-02T04:13:42.232Z
Duration: 45 min
Description: W3/Day16: Cardio HIIT + Legs + Core

Leigh Searles

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

Marcel

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

Nathan

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

Anthony

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 Ölund

Marek

Chipper

Grym träning idag, tack vare ditt träningsprogram 😀👍💪

I live this set of exercises. Maybe to improve talk about how our breathing should be with each set & exactly which muscles we are working..

Thank you Magnus!

Micah

“We’ll all get to know each other in the pot” - Kevin

Sydney

I like the increased intensity week to week!

Christine

Johan

Kate

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

Out of all the sets the Swiss ball destroyed me haha 
Great workout. Looking forward to day 2

Norseman

W1/Day1: Cardio HIIT + Legs + Core

Jonathan

W1/Day2: Chest + Front Side Shoulder + Core

Love these workouts always excited to start the next day

Rachel

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

The volume is what’s getting to me, still sore from the previous 3 days but still!! Really good

W1/Day4: HIIT + Arms

W1/Day6: Cardio HIIT + Legs + Core

A little bit easier but did same weights as last week. Will see how I feel and up the weights next week. Will focus on nutrition

W1/Day7: Chest + Front Side Shoulder + Core

Shoulders are burning in that last super set

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

Just weight myself and I’ve lost 2kg’s, when I started simply shred I was 85kg’s so the last 8 weeks I’ve lost some weight so really happy with that

W2/Day9: HIIT + Arms

Martin

W2/Day11: Cardio HIIT + Legs + Core

The third week started. Although it is still hard I can do a whole workout and I recover faster. To anyone who is reading this. Stick to the diet. If your body is saturated with lactic acid have a rest day.

Luka

W2/Day12: Chest + Front Side Shoulder + Core

Did not feel like coming into the gym but once I got there that went away. So glad I came in.

W2/Day13: Back + Outside Shoulders + Back side shoulder

Good way to finish, start again on Saturday

W2/Day14: HIIT + Arms

It was still a hard workout but yesterdays legs I think was harder. Will up the weights for this one ext week

I don’t have enough self esteem to do bear crawls and dragon kicks in public. I did rowing machine instead of bear crawls and windshield wipers instead of dragon kicks.

W3/Day17: Chest + Front Side Shoulder + Core

Feeling the burn 🔥 💪😊🏋️!!!!

W3/Day18: Back + Outside Shoulders + Back side shoulder

W3/Day19: HIIT + Arms

A really hot day to do this but feels good after!!

W3/Day21: Cardio HIIT + Legs + Core

Great workout 🏋️‍♀️ 😊🔥💪!!!!

No bear crawl today. No available space for it....
Still hate the incline bench press, but did better today. 🙌🏼💪🏼

Melinda

W4/Day22: Chest + Front Side Shoulder + Core

Feels so good doing this workout, helps when you have Goggins screaming in your ear too

Feeling great, what a awesome workout 🏋️‍♂️ 😊🔥💪!!!!

W4/Day23: Back + Outside Shoulders + Back side shoulder

Did this workout with heavier weights, the veins are showing 😊

Arm day is my favorite day 😊🔥💪!!!

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Congrats to all past, present and future Tarzans out there. This was the most intense regimen I’ve ever done. What’s next?

W3/Day16: Cardio HIIT + Legs + Core

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