Name: Playbook - Magnus Lygdback - W4/D1 Legs + HIIT
Uploaded: 2023-12-15T18:12:32.143Z
Duration: 45 min
Description: W4/D1 Legs + HIIT

Henrietta

What a great workout routine, I’m sweating it up hardcore 😊🔥💪🥵!!!!

Willard

Christopher

Tase

Kicked my butt.  Had to modify at the end a bit. But got ‘er done!

Curt

Pei Lin

Cameron Tharmaratnam

Gary

I love it! The perfect way to conclude a stressful day 😃

Anna Riedl

I had to skip the final circuit because I developed leg cramps 😅 the first two circuits and the warmups were great!

Benito

Glad that's it for today! I'm be here all week!

1 min of Burpees about killed me.....in a good way!

Kevin Ohaver

It was good, any suggestions on rest or recovery after a half marathon?

Rashmitha

Ana Sotelo

Warmup
High knees
Toe touches 
Air squats

Circuit 1
Sprint
Walking Lunge

Circuit 2
Squat with lateral raise
Step up with high knee
Burpee

Circuit 3
Bulgarian split lunge
Skaters

- 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

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee

Air Squat

Warmup/HIIT

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

Sprint ( can be outside )

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

Walking Lunges

Circuit 1

- Hold the water jugs by your sides with your legs about shoulder width apart
- Push your hips back and come down bending at the knees
- As you come up raise your arms laterally, keeping your elbows slightly bent 
- Come up to shoulder height and come down

Squat with lateral raise

- Step up on to the chair 
- Bring the opposite leg as off the ground
- Bring that knee as high as your can
- Bring that leg back to the ground 
- Use your arms for momentum and balance

Step ups with high knees ( alternating )

Burpee

Circuit 2

- 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 sauat

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

Skaters

Circuit 3

W4/D1 Legs + HIIT

Marie

Easier than the basic home program last week. Good sweat. Really enjoyed the moves.

Huyen Bezverkov

I think it was a bit easier than the last week of the basic program but I can tell it is very different.

Luís Telles

W1/D1 Legs + HIIT

For someone just came from the basic home program. This is very challenging. It felt like forever to finish, can’t believe I did it.

Everything was easy… until the Planck with cross knees…

Maria

W1/D2 Upper + abs + HIIT

Tired. But it is way easier than the basic program!

Brent

W1/D3 Fullbody + HIIT

Left home late but enjoyed a good evening and had the opportunity of getting to know new places at the neighbourhood. Awesome.

1 hour walk in the rain + Decluttering house. 2pm and 11,000 steps in already  💃💥

Teresa

W1/D4 Active rest day

W1/D5 Core + HIIT

Lauren

That was challenging! Felt the burn from the beginning. Gonna be sore tomorrow!

Joshua

W2/D1 Legs + HIIT

The warm up and the end are brutal. Other than that, the middle exercises were easy.

Jenn

W2/D2 Upper body + abs + HIIT

Very hard. Recommend not to stop any day while on this program.

It was great! I felt a lot of burn and felt like I really used my strength

Vania

W2/D3 Fullbody + HIIT

Genipher

Sanna

W2/D4 Active rest day

Would have liked to have one or two back lifts/exercises as well to get the full core.

W4/D1 Legs + HIIT

Community

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