Name: Playbook - Magnus Method - W4/D4 Cardio, Legs & Core
Uploaded: 2024-12-30T21:16:50.335Z
Duration: 60 min
Description: W4/D4 Cardio, Legs & Core

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

Willard Parker

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

Steffanie

Saskia

Jill White

W1/D1 HIIT, Legs & Core

Mestadels maskiner istället för dumbbell allt upptaget på gymmet. Kondiotionen fick jag ta sist då allt var upptaget

Malin

Great! Tough towards the end but was able to finish strong

Nice workout! My hands were a little slippery during windmill - next time I’ll bring a towel or something for my hands. Otherwise it was great ^-^

W1/D2 Back, Chest, & Shoulders

Ilze

Robin

Denise Buchan

W1/D3 Arms, Outside Shoulders & Core

Good exercises. I like all of them. Challenging for my core.

So super good therapy/rehab workouts. I have a torn ACL so I couldn’t do the sprints and replaced that with the bicycle.

Elizabeth

W1/D4 Cardio, Legs & Core

I’ve lost a lot of weight since the last time I was in the gym and these workouts are a lot harder than what I remember but I was able to jump back in. How do I stay lean but tone up without gaining a lot of bulk?

emily

Cameron

W1/D5 Upper body, Arms & Core

wendy julie

Went very well. because I fail on the box couple of time so I changed box jump to squat jump instead. I enjoyed this one so far.

W2/D1 HIIT, Legs & Core

Huyen

Terrence

Fredrika

W2/D2 Back, Chest, & Shoulders

As someone that just turned 40 and hears about cortisol everyday, should I be thinking about that when doing the sprints or HIIT portions of these workouts?

Dannelys Rodriguez

Charlotte

W2/D3 Arms, Outside Shoulders & Core

Rebecca

Those hip thrusters are no joke - amazing workout!

Wonder woman

W2/D4 Cardio, Legs & Core

Tina

W2/D5 Upper body, Arms & Core

Martha

W3/D1 HIIT, Legs & Core

I was sick for 3 days but came back feeling good.

Still can’t do the windmills as shown but I’ve modified and am seeing some improvement. Thank you!

Melanie

W3/D2 Back, Chest, & Shoulders

Those stability ball passes hurt- but worth if

Linda Petersson

W3/D3 Arms, Outside Shoulders & Core

Sprints are the death of me. You would think i would be used to it by now but nope

Mandy

W3/D4 Cardio, Legs & Core

Starting to feel super strong! Really loving this program 💪🏻💥

Tori

W3/D5 Upper body, Arms & Core

Filipe

That was … challenging. Especially when you go up in weight.

W4/D1 HIIT, Legs & Core

Can really feel those extra sets, exhausting

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

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

W4/D3 Arms, Outside Shoulders & Core

Very good 4 weeks. Enjoyed it every single day. Got leaner body and more strenght.

W4/D4 Cardio, Legs & Core

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