Name: Playbook - Magnus Lygdback - W4/D4 Cardio, Legs & Core
Uploaded: 2023-01-02T04:13:42.340Z
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 Searles

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

Ruben Perello

Kristina Tan

Aurora

Mila

Anna

Rocco Rotondi

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

It was hard but I’m proud of myself for completing it, as an actor myself, this program and the system on the app is so great to use! Thank you!! (I just wish the app had a better format on an iPad)

Jenny

Leg day is the best day 😊🔥🦵🏋️‍♀️!!!!

W1/D1 HIIT, Legs & Core

It’d be nice to have a place to record the amount of weight I used for each exercise. That way I would be able to look back on it every time I come back to that exercise

Eloise

Jeremy

W1/D2 Back, Chest, & Shoulders

Arm day is on the best days 😊🔥💪!!!

W1/D3 Arms, Outside Shoulders & Core

This program is a favorite of mine❤️🤜🏼🤛🏼

Jeanette

It was so freaking hard! Don’t be fooled by the lack of heavy weights 😝

W1/D4 Cardio, Legs & Core

Whitney

Love this program, even the sprints! 😁🙌 Great way to get your stamina back on track.

Charlotte

W1/D5 Upper body, Arms & Core

Regan

W2/D1 HIIT, Legs & Core

W2/D2 Back, Chest, & Shoulders

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

Shauna

W2/D3 Arms, Outside Shoulders & Core

Leg day, best day 😊🔥❤️🦵!!!!!

W2/D4 Cardio, Legs & Core

Feeling great & pumped up 😊🔥😍💪!!!!!

Love this program, the sprints are tough, but these weeks have gotten my cardio level back on track and I'm starting to feel like myself again. Thanks for getting us out of the comfort zone!

W2/D5 Upper body, Arms & Core

Sofia

Loving the leg and arm days 😍🔥🦵💪!!!!

W3/D1 HIIT, Legs & Core

W3/D2 Back, Chest, & Shoulders

Amazing Sunday workout to end the week 💪🏻

This one really wore me out lol 😂🔥💪😊!!!!

W3/D3 Arms, Outside Shoulders & Core

Leg days don't feel like they have enough heavy weights for me. Lot's of ply'os and band work, but feels more like activation rather than building. Love the programme otherwise. Think I'll redo the programme but with added weight alternatives.

Nina Morson

Leg day is a wonderful day 😍🔥🦵😊!!!!!

W3/D4 Cardio, Legs & Core

Feeling the pump on this workout days 😊🔥🥵!!!

W3/D5 Upper body, Arms & Core

Getting into that awesome shape that only your programs can achieve , thank you so much Magnus!! Greetings from🇸🇪

Feeling the burn 🔥 in my legs for sure, and the burn 🔥 is so freaking good 😊 🔥🦵!!!!!

Extra reps and less rest time killed me! Had to get a few reps at the end. Great! Thank you!

W4/D1 HIIT, Legs & Core

Those additional reps are killing me! Thank you!

Jesse

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

Great workout! Increase in reps is Felt thank you!

Jojo

W4/D3 Arms, Outside Shoulders & Core

Great workout routine, today was my last day of it and I’m feeling great 😊 🔥💪🦵🥵😂!!!!!!!!!!

I have officially done all the programs for woman plus the cut program! So proud of myself. I am stronger, my endurance last longer, I am dedicated and committed to this new lifestyle. I am putting myself first! Thank you Magnus!

W4/D4 Cardio, Legs & Core

Community

More workouts from Magnus Lygdback