Name: Playbook - Magnus Lygdback - W4/D3 Fullbody + HIIT
Uploaded: 2023-12-15T18:12:32.154Z
Duration: 45 min
Description: W4/D3 Fullbody + HIIT

That was hard, but I got it done 😊🔥💪!!!

Willard

Christopher

It was pretty tough but feeling soooo good after ;)

Indre

Jenn

So glad to be trying this series… I’ve been at the cottage doing these all week and am so impressed at how challenging they are without using equipment!!

Vanessa

Re-friggin’-lent less!!!  Almost passed out during Circuit 1 of full body workout.  Wow!!!

Curt

Pei Lin

Carlos

Mate, what can I say...not enjoyed one workout yet! Looking like we can't get back to gyms in UK until April 12th so please keep us going over here...🙏💪

Gary

Cameron Tharmaratnam

I seem to lack energy and motivation these past few days.

Anna Riedl

I had to skip the last teo rounds but the rest was great 😊 I am feeling refreshed and pleasantly exhausted

Increased weights, added 5 secs for each set in circuit 2 and added 3 reps each for circuit 3 😃

Norulhuda

Could do full clapping push ups- was still on my knees for 2 sets last week 🥳🥳🥳

Killer workout and thanks for the kind words

Rashmitha

Ana Sotelo

Warmup 
Toe taps
Bear crawl

Circuit 1
Burpee
Lunge with explosive knee
Mountain climbers
Jump squats 

Circuit 2
Clapping pushups 
Bicep curl
Shoulder raises
Tricep dip with toe touch

Do toe taps and then go right in the bear crawl

- Find a step or step up box 
- Touch your toes with speed

Toe Taps

- Down on all 4s 
- Don’t arch your back, keep it parallel to the ground 
- Get your technique down and then increase your speed

Bear Crawl

Warm-up

Burpee

- Lunge forward 
- Knee slightly above ground (or slightly touch)
- Explode up and raise your knee above your waste line

Lunge W/Explosive Knee

- Plank position
- Get knee close to elbow
- Pick up the pace once you get the motion down

Mountain climbers - fast

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

Jump Squats

Circuit 1

- Accelerate up
- Clap at the top 
- Keep hands close to the floor

Clapping push-up

- Start with your legs shoulder width apart, holding two jugs by your sides
- Curl the jugs up squeezing your bicep at the top
- Come down slowly

Bicep curl with water jugs

- Keep your arms extended with a slight bend at the elbow through the movement
- Bring your arms up to shoulder width height

Lateral raise with water bottle

- 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

Circuit 2

W4/D3 Fullbody + 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.

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/D3 Fullbody + HIIT

Community

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