Name: Playbook - Magnus Lygdback - W4/D4 Cardio, Legs & Core
Uploaded: 2023-10-09T14:34:39.271Z
Duration: 60 min
Description: W4/D4 Cardio, Legs & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

Willard

Caro

I got issue with my ankle last week so sprints may have not help it but it was still fun

Mirka

Maturos

A good day for a workout, and a great one at that. I am exhausted in a good way! 

Thank you Magnus!!!

Kendi

Leigh

Do. Ok look 👀 and let you go when we are here at your convenience

Ruben Perello

Kristina Tan

Aurora

Mila

Anna

Rocco

One of my favourite routines! What speed do you recommend for the sprint? 🎉🎉

Geraldine

Wasn’t sure if I was going to manage this workout today but so glad I did! Sprints weren’t as strong as last week but the ball curls and thrusts are feeling more solid 👌 feeling great!

Jessica

Benito

Can you please answer my text? Can you highlight workout for triathlon trainee

Thanks

juju

Great thanks. What can I do to progress from last exercise, the stability ball? It is very easy for me? Thank you.

Carmen

Jacquie Schmidt

Daniel

Had too long break for thanksgiving so felt good!

Laura

Joaquin

Great. I’m recovering from injury so it enabled me to focus and strengthen my problem areas :)

Leanne

Okay, we're almost done. Focus on a great workout today. The cardio portion is challenging, but you have been through it before. 

Stay positive. Keep going!

- 2 min sprint, 1 min walk/rest
- Go at a pace that is manageable for you
- Pick up the pace towards the end if you do not feel challenged enough

HIIT treadmill sprints

Perform the number of reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Forearms on ball keeping you stable
- Inclined plank position 
- Drive your knee in the ball

Knee tuck on stability ball

- Back completely flat on ground
- Rotate legs, slightly bent, side to side

Side to side abs

Core circuit

Perform 10 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Shoulders flat on ground
- Hips raised off ground
- Roll ball from heels to bottom of feet

Leg curl with stability ball

- Back flat on ground with
- Legs 90 degrees on top of ball
- Bottom of feet push off ball 
- Keep the ball as stable as you can

Hip thrust on stability ball

Lower body circuit

Alternating stability ball hollow hold

W4/D4 Cardio, Legs & Core

Greys

Somewhat easier than advanced at home program

Huyen Bezverkov

Miranda

W1/D1 HIIT, Legs & Core

Rebecca

Momo

Rebeca Romo

W1/D2 Back, Chest, & Shoulders

Angela

Third day of deadmills in a row is killing me

It was amazing. I wish that you had stretching and mobility at the end of each workout

W1/D3 Arms, Outside Shoulders & Core

I didn’t have a stability ball but improvised!

Mandy

A great challenge because I hate running.

Celeste

It seems to me that all the women’s training programs have too little volume of leg exercises.

Carolina

W1/D4 Cardio, Legs & Core

Annaleis

Those sprints at the beginning are really something

W1/D5 Upper body, Arms & Core

Great workout! Those mini bands are no joke

Box jumps at the end were killer-good. Gonna feel this one tomorrow! Thank you!

Melanie

W2/D1 HIIT, Legs & Core

Terrence

Fredrika

W2/D2 Back, Chest, & Shoulders

Charlotte

Great, great arm workout 🔥💪🔥, love the core workout at the end also 😍🔥😊!!!!!!!

W4/D4 Cardio, Legs & Core

Community

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