Name: Playbook - Magnus Lygdback - W4/D1 Cardio + legs
Uploaded: 2023-10-09T14:34:39.191Z
Duration: 45 min
Description: W4/D1 Cardio + legs

Rebecca

Izzy 

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

Willard

Regina

Hendrik

My grub strength sucks on the windmill so I managed to do x10 and then x20 Russian twists with a. 10kg plate

Brittany Kemp

Amazing! It's amazing how strong I've become and I see the results on my body. Great workout!

Celeste

Thank you for clarifying the alternating reps!

Dani

So much fun! Still can’t do hanging windmills, substituting with windshield wipers on the floor

Franziska

Holly

Sham

Danielle

Justin

I definitely can’t do hanging windmills!  But I found a lying-down variation that makes my abs burn!

Sharon Braddock

Alea Conte

Nina

Leigh

Jacki

Alessia

Rod Mandi Brumfield

Sarai

Would enjoy more of a variety in the different weeks. Including deadlifts and bar weights

Ciara

This is by far the best program I have ever used! I have tried many different work out apps and at first, I thought it was going to be easy! Damn I was wrong! This app kicks my a** everyday and I am loving it! #WW1 - can’t wait for WW2 !

Sonia

Walking lunges are finally manageable! Thank you!

Shayden Pinch

Maturos

Christer Madsen

Iula Victória

Joshua

Regan Krager

Lilla Kelemen

It's the 4th week and the exercises did not change/increase

Fernando Junior

Anna

Kavita

Jacquie Schmidt

Christina

loved this workout! seeing a difference in my thighs!

Amanda

It was great! Side steps with bands directions are unclear. It says 15 x 3.... 15 on each side? Unclear

Cely

Mika

Victoria Rogers

Keiya Shah

Did 14 windmills on the first two sets but maxed out at 10 on the last set! Next week will get all 14

Olive Scott-Whilde

Aurora

* Warmup
- 5 min treadmill 
- HIIT 4 x 30 seconds treadmill sprints (30 sec off)

* Workout 
- Front squat 4 x 12
- Walking lunge 4 x 20

Mini band circuit 
- Courtesy step 3 x 20 each side
- Lateral walk 3 x 15 each side 

- Skaters 3 x 20
- Windmill 3 x 20 (10 reps on each side)

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

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 squat (dumbbell)

Stay balanced while performing, plant your leg and then explode up. Step back down steady. Back straight. Reps are alternating between legs.

Walking Lunges

- Band at your ankles
- Step to the adjacent corner 
- Opposite foot toe tap

Mini band courtesy step

- Band below you knee
- Side step in a half squat position

Mini band lateral walk

Mini band circuit

- Jump side to side on one foot (should never have 2nd food on ground)
- Jump further and faster as you get more comfortable

Skaters

- Try not to rock too much
- Aim to get your legs 90 degrees while you swing them

Windmill

W4/D1 Cardio + legs

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Core muscles still trying to recover from yesterday’s workout….

Monet

W1/D2 Back + chest + core

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

Veronica

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W4/D1 Cardio + legs

Community

More workouts from Magnus Lygdback