Name: Playbook - Magnus Lygdback - W4/D1 Cardio + legs
Uploaded: 2023-01-02T04:13:42.260Z
Duration: 45 min
Description: W4/D1 Cardio + legs

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

Willard

Regina

Rebecca

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 Searles

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

Nanitos4Coco

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

Mila

* 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

It was going well until those windmills 😩😩

Paula

First work out - it wasn’t as hard as I thought it would (which was a good thing) be but felt each of the workouts really targeted. Excited for the rest!

Barbie

That was so tough!! But so good I’m shaking

Vera Naudé

W1/D1 Cardio + legs

Nicol

Amazing. Trying to find my motivation and routine again!

W1/D2 Back + chest + core

Sabrina

Claris

Whitney

W1/D3 HIIT + arms

Marta

hannah

W1/D4 HIIT + legs + core

Paola

Destiny

I think I got my first workout high, feeling great 😊 🥵🤩💪🏋️‍♀️😁🔥🔥!!!!!!!!

W1/D5 Chest + back + core

Great workout 🏋️‍♂️ 😊🔥!!!!

Dina program är en sån succé så det är helt sjukt❤️resultaten är garanterade om man är villig att jobba för det, tack Magnus 🙌🏼😀

Jeanette

W2/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

Gonna keep posting til you answer lol. But why are there no variations to the routines week after week. Wont the body get stagnant?

W2/D2 Back + chest + core

W2/D3 HIIT + arms

Leia

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Great workout. Love those dragon kicks!!!! Thank you!

W2/D5 Chest + back + core

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Elizabeth

Dani Smith

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

W3/D2 Back + chest + core

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

Batsheva

Great workout! Increasing my weights on all! Thank you!

W3/D3 HIIT + arms

Leg day is one of the best days 🦵 🔥😊😁!!!!

The burn 🔥 but feel so much stronger 😍

W3/D4 HIIT + legs + core

Rosa

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

W3/D5 Chest + back + core

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Lore

W4/D4 HIIT + legs + core

Charlotte

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Alejandra

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

W6/D3 HIIT + arms

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W4/D1 Cardio + legs

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