Name: Playbook - Magnus Lygdback - W3/Day21: Cardio HIIT + Legs + Core
Uploaded: 2023-10-09T14:34:39.228Z
Duration: 45 min
Description: W3/Day21: Cardio HIIT + Legs + Core

Anthony

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

Johno

Alexis

Steve

Great workout 🏋️‍♂️ 🔥💪!!!

Willard

Skipped the intervalls and stir the pot since I do a lot of Cardio/hiit and I was short of time. Awesome workout out. Sweaty as hell. 🥵💥

Melinda

Nate

Tristan

Michael Eden Olsson

Leg days are the longest and hardest day….starts really hard with sprints then gets easier and then abs kills me

Jacinto

Mike

I had extra time today so I upped the stakes and completed the box jumps and skater jumps as a super set with 1 minute rest.

Great as always. 
Added 4x12 Calf Raises because these are my weakness

Stefan

40kg to 120kg leg press, 12kg to 36kg, 20kg to 45kg dumbbell front squat. Sprints @18kmph from 12kmph, coming back from an injury has never felt so good all in 3 weeks/21 days on the dot

Jake

michael davis

Luis

Paul Lally

Finally managed the ab finisher at the end which is signs of core strength improvement and my leg press weight has increased. Love seeing the consistency paying off, the only way is up from here💪🏼

Steven

Det har varit tufft att hitta motivationen men nu känns det som den har kommit tillbaka. Tack för ett jätte bra träningsprogram 😀👍💪💪💪

Martin Grönwall

James

Felt without energy today but still managed to show up to the gym. Small win

Carlos

Leonardo Tomasi

Maurizio

Kristina Tan

PÄR KNUTSSON

Couldn’t finish the workout today. First step back. Think i’m a bit too tierd from a tough workweek. Going to fill upp on energy at home and get a good nights sleep tonight.

Simon Öhlund

Christer Madsen

Christine

What’s the progression recommendation after this?

Your program i the best😀. Önskar dig en trevlig dag.

Hayden

Christer Andersson

Härligt intensivt som vanligt och utmanande core på slutet 😅

Michael Erichsen

It was good. This is the first leg day that I was able to push myself further than I’ve been going. Got up to 320 on the leg press. I’ve never lifted anywhere close to that before. The sprints weren’t too bad this go round. I started running on the balls of my feet instead of flat footed and that helped a lot. Still can’t finish a set of pot stirs without stopping but I’ve improved I think. Good stuff sir!

Caleb

Rodolfo Bello

Had to stop halfway through as my knees were feeling "crunchy" for lack of a better word.

Stijn Eriksson

Like always. Depends on what you’re Abe to put into it. I used to say ‘ depends on what you put into it it.’ But I am almost always putting as much as my body can and mind can take without breaking or having to hold at a level cause of pain from past stuff. So it depends more now on the body not’breaking’ 
When you are in upper 60’s or so. Does that make any sense. Today my body allowed me to push as hard as I could. So, great work out. 
Thanks for guidance

Carl

Needed to take a few days off but back at it today!

Cole Lanier

Still struggling with the core work. But I’m improving every session.

Michael Payton

Randy

Stefon

May need more variety in exercises by 3rd week?

Susie

Daniel

Juan Carlos

Last day of week 3 and last day of your split before another OFF day. You already know what that means. Put in maximum effort today and tag me on IG @magnuslygdback

Next week we take the cardio from 8 sets to 10 sets. Time to step up with the big boys (PS - this is the hard work my female clients put into too)

- 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/Day21: 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

W3/Day21: Cardio HIIT + Legs + Core

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