Name: Playbook - Magnus Lygdback - W4/D1 HIIT, Core and lower body
Uploaded: 2023-12-15T18:12:32.057Z
Duration: 45 min
Description: W4/D1 HIIT, Core and lower body

Huyen Bezverkov

Was supposed to be easier… but I guess it isn’t a good idea to do full body one day before this…

Luís Telles

Unbelievable how much I improved after these first three weeks!! Can’t wait to be in shape again!

Willard

For the first time ever, it wasn’t that hard. Can’t believe I did hollow holds not dying at the end!! Jackknifes were much better too. But Bulgarian split squats seem hard still. Damn hard.

Today I have started to notice a difference in my body, particularly how tight my upper thighs feel!!!🥳

Emma

Howard

Those split squats are the ones I have to push hardest through. They start to burn about halfway through the set.  Feel great though!

Donnegal

Anna Riedl

Good.  Getting harder little by little as you as add more reps and sets to the exercise. Like how you mix up similar exercises.

Curt

Took an extra two days off - I’ve been exhausted but I’m forcing myself to get back in it tonight!

Marcus

This week is a little easier! Although there’s a glitch with no timer on the high knees

Olive Scott-Whilde

Starting my final week of at home sculpt!

Tough doing it the day after you get your first COVID-19 vaccine dose! 😅

Magnus

Manos Panaretakis

That was hard but pleasant for my body and for my mind!!!

Sandramm

Nice workout, but I switched 5 and 3 cause 80 sit ups after 4min of hollow hold is like a morning without coffee, not possible

Ludwig

I could maintain the hollow hold for three minutes in four rounds 😃 jackknifes for three rounds as well. I love this training so much!

Tough but I feel that Im stronger now then in the start

Annie Claésson

Kevin Ohaver

Rocco

I'm definitely gonna start incorporating hollow holds into my workouts more.

Kamie Lawrence

Great! We’ve finished the program and starting week four again! Do you plan to put up another, similar program with different exercises for home workout? Some variation would be nice! Also, suggestions on alternative warmup exercises would be welcome! Take care! //Magnus

Jesus

I had a massive lunch today and I am afraid this had a negative effect on my performance...😞

Jamal Othman

Zach

Michael Buckley

Laura

Good session! Only did 2 sets of each left it too late today. Onto tomorrow

How to prevent hip flexors from taking over all the work from the abs with the jack knives..?

Fleur

Okay, week 4. Here we go. You know the drill by now. Give it everything you have.

Beginners - increase rest between rounds and decrease the intensity 
Advanced - decrease rest time and increase the intensity (add more reps if needed)

- Bring your foot off the floor and touch and object in front of you
- Immediately repeat on opposite side 
- Increase speed as you feel comfortable

Toe touches

- Bring one knee up as high as you can
- Repeat on opposite side
- Use your arms for momentum 
- Increase speed as your feel comfortable

High knees

Warmup/HIIT

- Place your legs outside of shoulder width
- Squat pushing your hip back
- Push through your feet to come up
- Front kick one leg 
- Keep your hands on your waist

Squat to kick

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

- Start with a shoulder with stance
- Step to the side pushing your hips back bending at the knee
- Touch your foot with your opposite side

Lateral side shuffle

- Bring your shoulders, arms and legs off the floor 
- Keep your entire body engaged during the exercise

Hollow hold

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

W4/D1 HIIT, Core and lower body

Sara

Marcin

Charlotte

W1/D1 HIIT, Core and lower body

Couldn’t quite complete this.  Did the first ten reaching push ups but had to resort to normal for the second two sets.  Likewise most exercises were modified in some way with a focus on trying to keep the spirit of the movement in a clean form.  Worked to failure on day two!

Mike

Nicoleta Daianu

My upper body is feeling very strong and sweating too. Good workout.

Sarah Ann

W1/D2 HIIT, Core and upper body

Great workout! Can definitely do it in less than 45 minutes if you buckle down and make it a HIIT!

Valerie

God only knows how much I wanted to give up. But I didn’t. Done!

Definitely quite challenging. Make sure you have enough sleep and proteins

W1/D3 Full body

Tonight was a break compared to yesterday!  Doing full body a day after upper body kicked my behind.  I even accidentally left an f-bomb in a public comment by accident!  I thought I was typing in private.  Magnus, take it as a compliment that your program inspired some colorful language 😅

Great! Feeling ready for what’s to come!

W1/D4 HIIT, Core and lower body

Don’t skip any day because it will become a real challenge to continue. Great workout.

W1/D5 HIIT, Core and upper body

Definitely challenging for beginners with 30s break

Finished. Couldn’t take it any longer… thank God it’s rest tomorrow. These 15 s less on rest make a huge difference…

W1/D6 Full body

Emily

Love these move, good sweat but not hard for beginners

W2/D1 HIIT, Core and lower body

I feel like I got better with the intensity this week compared to the first one

W2/D2 HIIT, Core and upper body

Took a couple days off after last upper body, but doggedly determined to keep on till the end and then try a new one.  👍

As a beginner, I got a lot better today. I greatly decreased my break times. Good sweat.

Not easy but not that hard. Hoping to get better.

W2/D3 Full body

I skipped 2 days but was able to do this without breaks as a beginner. Good exercise

Tough… work again making me miss four to five days training… coming back is never easy.

Definitely something that kept me on my toes

W4/D1 HIIT, Core and lower body

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