Name: Playbook - Magnus Lygdback - W3/Day21: Cardio (HIIT) + Legs + Core
Uploaded: 2023-01-02T04:13:42.283Z
Duration: 45 min
Description: W3/Day21: Cardio (HIIT) + Legs + Core

Leg day is the best day 🦵🔥🥵❤️😊!!!!!!

Willard

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

Reece

Jordan

Alea

Mars

Sofia

Nur S*

Hendrik

Rebecca

Regan

Katie

@le!

Soooo hard. Did it. Stirr the por still kills me.

Camila

Almost didn’t make it to stir the pot😮‍💨

Amanda

So good! I never thought I could do 8 sprints and then feel good and energized after. Skaters I’m still crap at but that’s just my coordination I need to practice in front of a mirror.

Franziska

Damn that was a tough one today after those sprints but those gains are worth it!

Jenn

Favorite workout!! Definitely longer than 45 min (especially with the additional cardio, which is great, though!) but that’s ok!

Victoria

Sahar Whitley

I definitely feel that I have become more and more musculuar and got of some Of my Body fat

tw_becca

Back after covid, was so close to the end too 😭. Picking back up though and feeling good 💪🔥

Ola Zwawiak

Even though I woke up exhausted, and I didn’t want to get out of bed, I did and am I ever thankful! Today was harder than I thought to stay motivated, but what a great feeling afterwards. I feel energized, productive, and ready for the day ahead. Your workouts are incredible!

Thank you Magnus!

Kendi

Rosie

Can’t believe how strong I’ve become!

Getting stronger, feels good! 💪🏻😊

Melinda

Caitlyn

Julie

I’m coming to a close of Tomb Raider. Where is Tomb Raider 2.0?

Nika

Tessa Sandberg

I think some modifications for some of the planks would be a great addition. My wrists have been getting very sore from this program.

Aubrey

Great!
I wish there are more videos on proper formers and modifications for each exercise

Sharon Ji

Going well! Would love some specifics on macros

Nikita

Add a 8mn sprint between eache exercice was really a game changer for me and to said the true it's what I need. Better focus even if it's hurt more and I'm out of my breath but it'd exactly my type of workout. It's like when I run outside, I always run like a T-Rex was behind me. I feel more my body when I need more focus to make my muscle work. But I still love it !💪🏽

Enrique

I'm able to do the swiss ball super set without any pause between the two moves now. Getting stronger!

Tayler

Cassy

Melting Pot is finally getting a tad easier :)

Cara-Hope Lorraine

Brandy

Anita

It' s always great... Such a good feeling

Mariana Stabile

Eric

I’m so tired, great week of awesome workouts!! I love the gym. This is newer for me.

Regan Krager

Great workout today. I’m running faster in my outdoor sprints (I don’t have a treadmill). Increased weight for squats. 
Question: after week 4 do you recommend continuing with this program? Is it a program I can continue for multiple months safely? I assume so... but I’ve never done a program that works the entire body twice in a week. 
 I am down 7lbs as of today! I have also been following your nutrition guidelines. Feeling great! Thank you!!!

Vanessa

Hey Magnus! I'm a trainer myself and I love your app. It's great to challenge and keep myself accountable to more cardiovascular workouts 💪

I feel so strong!! So proud of myself! Almost done with this program!

Molly Gambrill

Great! So exhausted now in a good way🥰

Kira

Cici

Kristina Tan

Nicole

YES! You made it to the last day of week 3. You rock and I'm proud of you. Its not easy to be a Superwoman. It says a lot about you that you made it this far!

Would love to get  to know you and how this program has worked for you so far. Ping me here on the app or Insta. 

Wonderful job!

Start of the day right with your warm-up! Today you will be jogging for 5 minutes on the treadmill before jumping into your sprints session. Get ready to work!

- Go at a pace you can sustain for 5 mins

Treadmill Warm-up (Jogging)

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

Dumbbell Front Squat

- Start with dumbbell in each hand
- Step forward into a lunge, step back on the same foot
- 10 reps on one leg, then 10 reps on the other

Dumbbell Forward Lunge

For this superset, you have 3 rounds of knee tucks and sideways leg swings on a swiss ball. Perform all of the reps for each exercise, then rest for 30 secs. Repeat 3 times.

- 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

Sideways Leg Swings on Swiss Ball

Superset

- 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

Skaters

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

Stir the Pot

W3/Day21: Cardio (HIIT) + Legs + 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

Yaritza

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

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

lore

W3/Day15: Mobility + Chest + Arms & Core

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

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/Day21: Cardio (HIIT) + Legs + Core

Community

More workouts from Magnus Lygdback