Name: Playbook - Magnus Lygdback - W4/D3 Full body
Uploaded: 2023-04-20T16:27:45.770Z
Duration: 45 min
Description: W4/D3 Full body

Yesterday was an illusion. Ffs… so damn hard today!!!!!!! Barely made it alive.

Luís Telles

Those steps were prolly the hardest but I got it done, feeling great, loving the workouts 🥰💪🏋️‍♀️🔥!!!!

Willard

I simply couldn’t do everything. Less reps over here and there but did what I could. Hardest of them all so far.

Howard

I nearly died today. Yesterday was a piece of cake…. What an illusion.

This one is really something niiicee! Nice one Magnus! Enjoyed it a lot!

Luis

Markus Nilsson

It was hard to push through today, but excited that I'm almost done with the program and will move onto the next soon!

Donnegal

Today I had to modify the workout, because one of my knees started hurting. So I didn't do the leg intensive parts, and only did the upper body exercises.
I will do a rest day tomorrow in hopes, that it will get better😊

Fabian

Curt

Hi, hard today ! For the squats with lateral raise, I split each 30 reps in 2*15. Too much tension at neck level . Great work anyway

Herve S

Chris

This week is feeling good! I really struggled keeping up last week but I feel like my endurance is a lot better now

Olive Scott-Whilde

Gonna finish after midnight - only three days left after this!

Marcus

This was next level. So HARD! But absolutely loved it.

Annette Petersen

Is this day supposed to be slightly different or is this an error? (Reps instead of seconds, different order)

Julia

Felix

Erica Selby

Way more intense than usual for some reason. But no pain no gain.

Steve

Christine

Just wondering the first two sets in the superset should be 30 sec instead of 30 reps??? That was almost impossible for me

Carissa Jenkins

Thanks, it was awesome! Wonder which program to pick next?? 🤔🧐✌🏻

Anna

The lateral raises with the bottles didn’t go well but the rest was great 😊

Anna Riedl

Kevin Ohaver

Rocco Rotondi

I think there is a small typo, should be 7 x 30 sec not 30 reps. Otherwise fantastic!!!

Veronica

Brian

Earlier this week I had to call off the training half way through because it just didn’t work at all. Today I am happy that the same workout went well 😁 I could not do all the lateral raises and chair climbing but I reached my personal goal of at least 10 reps per round

Bättre med övningen under bordet sist 👍

Marita Johansson

Jesus

Jamal Othman

The switch up in superset is deadly, alive but i can hear my heartbeat in my ears

Rashmitha

I enjoyed that the order was switched up today. I was able to increase my table pull-up reps today and I think it was because it didn’t directly follow the push-ups with shoulder tap.

Tiff

Really good session. Back to my best! Onto tomorrow

- 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

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

- 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

Skaters

- Start in plank position 
- Bring your body down body at the elbows 
- Come down until your chest almost touches the ground
- Push through your hands squeezing your chest as your come up 
- Take one hand of the floor and touch your opposite shoulder 
- Repeat on opposite side

Pushups with shoulder tap

- Start in plank position
- Bring one knee towards your elbow
- Repeat on opposite side
- Keep a neutral spine through the movement

Mountain climbers

- Place your hands on the end of a bench or chair
- Your legs should be almost extended
- Bring your body down bending at the elbow
- Extend your arms to come engaging the triceps 
- Lift one hand up and touch your foot

Triceps dip into toe touch

- 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

Circle set

W4/D3 Full body

It was intense. Given the timing, I thought it was gonna be easy but, damn, I feel great!

Nicoleta Daianu

Wonderful. I'm looking forward to more challenges.

Carisa

W1/D1 HIIT, Core and lower body

This one was a bit difficult, I gave never been comfortable with pushups, I need to improve my technique … but your workouts are awesome!

David Barrera

While Magnus was break dancing on that side to side with a chair, I was over here step touching honey. 🤣 I have coordination, but that was a challenge! I’ll be glad when I get to break dance mode!

Britni

W1/D2 HIIT, Core and upper body

I didn’t think I could make it. Whole body hurting since day 2 of week 1. But I did it. I’m dead but I did it.

Amazing as always! Body weight but I totally feel it

Mike

Michael

W1/D3 Full body

Better, feeling like I can do it again. Some stretching-up before the workout really helped too.

Easier than last time! Give yourself rest! Good sleep and 100% on diet plan with protein shake! Goooood!!!

Theologis Strikos

W1/D4 HIIT, Core and lower body

Every day it’s a bloody battle. But we keep on winning.

Moira

Nice workout 🏋️‍♀️ 🔥💪😊!!!!

W1/D5 HIIT, Core and upper body

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

Thomas

Soontara

W1/D6 Full body

Eugene

Great workout 🏋️‍♂️, feel great 😊!!!

W2/D1 HIIT, Core and lower body

I’m feeling back to it. Sleeping and taking better care of my diet is having me doing it somewhat easier.

Trying to recover from sciatica issues. MRI soon. This felt good even with modifications. Thank you!

Crystal

W2/D2 HIIT, Core and upper body

Two days rest and now this was “moleza”, as we say in Brazil.

W2/D3 Full body

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

Definitely something that kept me on my toes

Mars

Great workout 🏋️‍♂️ 🤗🔥💪!!!!

W2/D4 HIIT, Core and lower body

W2/D5 HIIT, Core and upper body

Much easier than before. Good sleep and good diet.

Feeling the burn 🔥 🤗💪🏋️‍♂️!!!!

One more step toward the goal! Finished week 2!

W2/D6 Full body

Magnus, you know how to kill people. Maaaaan…

Hardest ever! But as much as it hurt~~~ I did it!!!

W3/D1 HIIT, Core and lower body

Rough workout, but got it done 💪🔥😊🏋️!!!!

This training… it’s not making me stronger only in my body but also in my mind. Never thought I’d endure through all this. Still going on.

W3/D2 HIIT, Core and upper body

Great workout 🏋️‍♀️ 🔥💪😊!!!!

W3/D3 Full body

Hard but I can feel it is getting 1% easier haha

W3/D4 HIIT, Core and lower body

Tough but I definitely feel myself improving!!

Great workout 🏋️‍♂️ 💪🔥😊!!!!

Tough once more. Always looking forward to the end of the workout. But did it again!

W3/D5 HIIT, Core and upper body

Completely dead! But always getting better.

God only knows how much I didn’t wanna do it today… I did it, kept my commitment. Feel so accomplished rn. This was the easiest day of the week!

W3/D6 Full body

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

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.

W4/D1 HIIT, Core and lower body

Going on week 4 feeling so much better about it. Still tough but I don’t feel like I’m dying at the end almost throwing up as initially. Now it’s okay!!

I’m not dead!!!! Incredible!!! I feel much better today. Can’t believe I’ll finish this first month never skipping a day!

W4/D2 HIIT, Core and upper body

Much much much easier than yesterday… but I’m afraid of the next full body…

Back to it! Never easy. Need to keep it constant.

W4/D4 HIIT, Core and lower body

So easy compared to all the other times!! But tomorrow… full body, ouch!

One more day done! That’s my second month and running towards the end of this week once more!

W4/D5 HIIT, Core and upper body

Gosh, I’ve just completed the 28 days course and I felt a great sense of accomplishment! I can’t believe that I could have done it without walking away and giving up.

Great at home workout routine, I feel great 😊 🔥💪!!!

I did iiiiiiiiiiiiit!!!!!!!!
Wooooooooahhhhhh!!!
Last time I almost broke my foot and really lost my nail. Months to recover but now I finally finished! Yes!!!

W4/D3 Full body

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