Name: Playbook - Magnus Lygdback - W4/D4 HIIT, Core and lower body
Uploaded: 2023-12-15T18:12:32.071Z
Duration: 45 min
Description: W4/D4 HIIT, Core and lower body

Luís Telles

Everything turned me down today. Work almost got the best of me. Not today tho. Not today. Did it once more and f* you world.

Huyen Bezverkov

One more day done. Thought it’d be easier than this but it wasn’t anywhere near as hard as yesterday’s workout.

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.

Willard

Doing this week 4 for the entire next month after finishing this. Glad to feel that my body already adapted better to doing it.

So easy compared to the last full body… but split squats still burn as hell on my left thigh.

Those abs killed me! So good, great balance of exercises and the split squats are always great!

Layne

Charisa

Markus Nilsson

Donnegal

I fell off the wagon - just getting back into working out and finishing this section. Mad I stopped for a bit - was fighting a cold - but I’m back at it 💪🏻 ready to continue to better myself

Marcus

Good. Be fun to see some different exercises I haven’t done in the last 4 weeks

Curt

Last one of this workout! It’s probably my favourite of the three, but will not miss those squat kicks lol

Olive Scott-Whilde

Will finish after midnight - but damn the hallow holds are hard - but I’m getting better at them except my legs can’t stay straight they bend a bit - is that normal?

Those abs at the end are my favorite every time- killer!

Carissa Jenkins

Danielle

Anna Riedl

Kamie Lawrence

Rocco

I cut down a little bit in repetitions because I have already been out for a long walk today but I did great and I had fun 😊

Jesus

Jamal Othman

Jojo

Rashmitha

I'm in week 4 and have gotten addicted to this programme. I look forward to working out every day. Thank you Magnus!

Rockyjess9

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

- 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

- Place your legs outside of shoulder width
- Squat pushing your hip back
- Push through your feet to come up
- Front kick one leg 
- Keep your hands on your waist

Squat to kick

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

- Start with a shoulder with stance
- Step to the side pushing your hips back bending at the knee
- Touch your foot with your opposite side

Lateral side shuffle

- Bring your shoulders, arms and legs off the floor 
- Keep your entire body engaged during the exercise

Hollow hold

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

W4/D4 HIIT, Core and lower body

Sara

Marcin

Charlotte

W1/D1 HIIT, Core and lower body

Couldn’t quite complete this.  Did the first ten reaching push ups but had to resort to normal for the second two sets.  Likewise most exercises were modified in some way with a focus on trying to keep the spirit of the movement in a clean form.  Worked to failure on day two!

Mike

Nicoleta Daianu

My upper body is feeling very strong and sweating too. Good workout.

Sarah Ann

W1/D2 HIIT, Core and upper body

Great workout! Can definitely do it in less than 45 minutes if you buckle down and make it a HIIT!

Valerie

God only knows how much I wanted to give up. But I didn’t. Done!

Definitely quite challenging. Make sure you have enough sleep and proteins

W1/D3 Full body

Tonight was a break compared to yesterday!  Doing full body a day after upper body kicked my behind.  I even accidentally left an f-bomb in a public comment by accident!  I thought I was typing in private.  Magnus, take it as a compliment that your program inspired some colorful language 😅

Great! Feeling ready for what’s to come!

W1/D4 HIIT, Core and lower body

Don’t skip any day because it will become a real challenge to continue. Great workout.

W1/D5 HIIT, Core and upper body

Definitely challenging for beginners with 30s break

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

W1/D6 Full body

Emily

Love these move, good sweat but not hard for beginners

W2/D1 HIIT, Core and lower body

I feel like I got better with the intensity this week compared to the first one

W2/D2 HIIT, Core and upper body

Took a couple days off after last upper body, but doggedly determined to keep on till the end and then try a new one.  👍

As a beginner, I got a lot better today. I greatly decreased my break times. Good sweat.

Not easy but not that hard. Hoping to get better.

W2/D3 Full body

I skipped 2 days but was able to do this without breaks as a beginner. Good exercise

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

Definitely something that kept me on my toes

W4/D4 HIIT, Core and lower body

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