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

Fantastic leg day. Went lighter to help recover for long distances

Amman

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

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

Now I’m understand how Alexander got those abs🙌🏻🥵🥵🥵🥵

Max Seppälä

Insanely brutal! Muscles were hurting I didn't even know I had..LOL

W1/Day1: Cardio HIIT + Legs + Core

l me remember who i am first, then I'll give feedback..lol

W1/Day2: Chest + Front Side Shoulder + Core

Kirill

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!

Eric

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!!

W2/Day11: Cardio HIIT + Legs + Core

W2/Day12: Chest + Front Side Shoulder + Core

Today was a real killer can’t lift my arms anymore basically crawling home

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

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

Stefan

W2/Day14: HIIT + Arms

Great chest pump and good recovery for legs without too much running

W3/Day17: Chest + Front Side Shoulder + Core

Reduced number of running sets cause have a race in 2 days

Did uphills on tread and added abs at the end. Great back and shoulder pump!

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

Finished the session with 10 runs and push ups to failure :)

W4/Day22: Chest + Front Side Shoulder + Core

Fabian

Wish Tarzan workout continued after 28 days… Please 🙏🏼

Patrick

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

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

Finished Tarzan.  Even did the dreaded bear crawls. Good workout and body recomposition is working.

My shoulders look, feel, and have the coarse dark hair of two ripe coconuts.

W3/Day16: Cardio HIIT + Legs + Core

Community

More workouts from Magnus Lygdback