Name: Playbook - Magnus Lygdback - W4/D2 Upper body + abs + HIIT
Uploaded: 2023-12-15T18:12:32.148Z
Duration: 45 min
Description: W4/D2 Upper body + abs + HIIT

Willard

Good! I can do this better than last time

Juwen

Curt

Gary

Johan

Some of the rounds could use a rest period after the circuit!

Carissa Jenkins

Anna Riedl

Was so drained from work. But glad I did this...feel soooooo much better now. 🥳🏃‍♀️💥🤟💃🏻

Norulhuda

Abs still on fire!! Thought it will get easier...but nope

Kevin Ohaver

Stephanie

Ana Sotelo

Warmup
Shoulder touches
Squat jumps

Circuit 1
Push-up with rotation
Wide table pull-up

Circuit 2
Lateral push-up with leg lift
Tight grip table pull-up

Circuit 3
Side to side on chair
Windmill
Plank hold knee to elbow

- Keep your back straight 
- Alternate touching shoulders with your opposite hand 
- Go as long as you can!

Plank w/shoulder touch

- Feet shoulder-width apart
- Butt should go beneath your knees and then explode up

Jump Squats

Warmup

- Start in a plank position
- Bring your body down bending at the elbows
- Push through your hands engaging you chest, until your arms are extended
- Take one hand off the floor and rotate your torso

Pushup with rotation

- Place your self underneath the table
- Hold on to the sides
- Keep your knees bent and your feet on the ground
- Pull yourself up engaging your back

Wide table pullup ( hold the last rep at the top for 20s)

Circuit 1

- Start in a push-up position with your hand on a chair
- Bring one hand on to the floor 
- Raise the opposite leg off the ground 
- Repeat on opposite side

Lateral push-up with leg lift

- Lay underneath the table 
- Grab the end of the table keeping your knees bent and your feet on the ground
- Pull yourself up squeezing your back at the top
- Come down slowly

Tight grip table pullup

Circuit 2

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

- Lay on the floor with your arms extended 
- Bring your legs of the ground keeping a slight bend at the knee
- Let your legs come down on one side with out touching the floor
- Bring your legs back up and repeat on the opposite side

Windmill

- Tight plank position 
- Touch your knee to elbow while maintaining form

Plank with knee to elbow

Circuit 3

W4/D2 Upper body + abs + 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/D2 Upper body + abs + HIIT

Community

More workouts from Magnus Lygdback