Name: Playbook - Magnus Lygdback - W4/D2 Back + chest + core
Uploaded: 2023-01-02T04:13:42.280Z
Duration: 45 min
Description: W4/D2 Back + chest + core

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Willard

Rebecca

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

Dani

Love that I’m sticking to it! Perfect amount of workouts

Franziska

Sham

🎶 I can't feel my *arms* when I'm with you, but I love it 🎶 😂

Elisa

Alea Conte

Regan Krager

Great workout but I love some more cardio. If I add some cardio I guess you prefer to start with that part? Or should I just jump on the treadmill after?

Linn Jägmo

Leigh Searles

Jacki

It would be great to know what muscles we are working

Alessia

Rod Mandi Brumfield

Sarai

Maturos

Christer Madsen

Joshua

Allison

Seriously, hands down best program ever!💪🙏👊👊

Allison Gola

Me, being more advanced have the need for more challenging excercises instead of pushups (need some sort of Scaling up versions (and for some ppl, maybe Scaling down?)

Fredrick

Lilla Kelemen

Leilani

Missed training with you this week! But it’s great to be back 😊😊😊😊

Kavita

☀️☀️☀️💪💪💪🤣🤣🤣

Anna

Jacquie Schmidt

Christina

Liberty clark

:) sweat and sweet! Getting the track of it!!!

Nanitos4Coco

Mika

Victoria Rogers

Aurora

Shona

Mila

Maria Isabel

Anita

Love these workouts! Gets the heart rate going and the sweat drupping!

Lisa

* Warmup
- 5 min assault bike (or rowing machine)

* Workout 
- Wide grip pull down 3 x 12
- Push ups max out  x3 (finish last couple reps on knees) 
- Alt standing dumbbell rows 3 x 20

Superset  
  - Reversed fly on incline bench 3 x 12
  - Dumbbell flys on flat bench 3 x 12

Core superset 
   - Crossover mountain climbers 3 x 12 (6 each side)
   - Rotational twist with leg kicks 3 x 12 (6each side)

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Accelerate as you pull down and slow to release 
- Squeeze your back at bottom of rep
- Don't swing, control your posture

Wide grip lat pull down

- Push-up on your knees into a half plank position
- Bring your knees up to full plank

Eccentric Pushups ( max out )

- Feet together, slight bend in the knees
- Bent over with the back straight 
- Lower dumbbell in front so palm turns to face knee
- Pull dumbbell back and squeeze shoulder blade

Alt standing dumbbell rows

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench

- Back flat on bench
- Arms slightly bent in
- Start with a light weight to make sure your form is correct
- Down slow and explode up, touch the weights slightly at top of rep

Dumbbell flys on flat bench

Superset

- Plank position 
- Touch your knee to your opposite elbow 
- Beginners 3 sets of 10 reps

Crossover mountain climbers

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational twist with  leg kicks

Core superset

W4/D2 Back + chest + core

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!

Amanda

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?

Danielle

W2/D2 Back + chest + core

W2/D3 HIIT + arms

Leia

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Regina

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

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

W4/D1 Cardio + legs

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/D2 Back + chest + core

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