Name: Playbook - Magnus Lygdback - W4/D4 HIIT, Core and lower body
Uploaded: 2023-01-02T04:13:42.182Z
Duration: 45 min
Description: W4/D4 HIIT, Core and lower body

Back to it! Never easy. Need to keep it constant.

Luís Telles

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 castro

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 Rotondi

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!

Jessica Muscat

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

I am not always sure if reps are per side or total per round, for example for squats with kicks 20 total or 20 kicks per side?

Anastasiia

It wasn’t you who need to I prove the work out was great I’m rating my own performance and it wasn’t the best today.

Rachel

Loved, wish I could verbally tell the system when my rep is complete or the time evolutions automatically completed. Exercises were awesome!

Tiffany

W1/D1 HIIT, Core and lower body

While Magnus was break dancing on that side to side with a chair, I was over here step touching honey. 🤣 I have coordination, but that was a challenge! I’ll be glad when I get to break dance mode!

Britni

Faisal Alnajafi

It was a solid workout just had to modify a couple workouts due to a wrist injury

Thomas

W1/D2 HIIT, Core and upper body

I didn’t think I could make it. Whole body hurting since day 2 of week 1. But I did it. I’m dead but I did it.

Amazing as always! Body weight but I totally feel it

Mike

Michael

W1/D3 Full body

Better, feeling like I can do it again. Some stretching-up before the workout really helped too.

Easier than last time! Give yourself rest! Good sleep and 100% on diet plan with protein shake! Goooood!!!

Theologis Strikos

W1/D4 HIIT, Core and lower body

Every day it’s a bloody battle. But we keep on winning.

Moira

Nice workout 🏋️‍♀️ 🔥💪😊!!!!

W1/D5 HIIT, Core and upper body

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

Soontara

W1/D6 Full body

Eugene

Great workout 🏋️‍♂️, feel great 😊!!!

W2/D1 HIIT, Core and lower body

Trying to recover from sciatica issues. MRI soon. This felt good even with modifications. Thank you!

Crystal

Tough and long workout. But done and I feel good after getting it the check mark!

W2/D2 HIIT, Core and upper body

Great workout my wrists almost gave up on me

Mars

W2/D3 Full body

Definitely something that kept me on my toes

Great workout 🏋️‍♂️ 🤗🔥💪!!!!

Tough but once more did it! Ready for a new day!

W2/D4 HIIT, Core and lower body

Tough, tough… but still better. If you try max reps, it isn’t easily at all but you can feel the improvement, that’s for sure!

W2/D5 HIIT, Core and upper body

Feeling the burn 🔥 🤗💪🏋️‍♂️!!!!

One more step toward the goal! Finished week 2!

W2/D6 Full body

Hardest ever! But as much as it hurt~~~ I did it!!!

W3/D1 HIIT, Core and lower body

Rough workout, but got it done 💪🔥😊🏋️!!!!

This training… it’s not making me stronger only in my body but also in my mind. Never thought I’d endure through all this. Still going on.

Wow, this week is tough! I can feel and see it working though.

Heather

W3/D2 HIIT, Core and upper body

Great workout 🏋️‍♀️ 🔥💪😊!!!!

W3/D3 Full body

Howard

I effing hate hollow holds 😅 but done it.

W3/D4 HIIT, Core and lower body

Great workout 🏋️‍♂️ 💪🔥😊!!!!

Tough once more. Always looking forward to the end of the workout. But did it again!

Starting to feel really fatigued now so can’t all my energy in.

Emma

W3/D5 HIIT, Core and upper body

God only knows how much I didn’t wanna do it today… I did it, kept my commitment. Feel so accomplished rn. This was the easiest day of the week!

Got home from work. Dead tired, thought that 'If I can do 50% of todays "quest", thats really good'.
Did 100%! Go me!

Gill Edgar

W3/D6 Full body

For the first time ever, it wasn’t that hard. Can’t believe I did hollow holds not dying at the end!! Jackknifes were much better too. But Bulgarian split squats seem hard still. Damn hard.

Today I have started to notice a difference in my body, particularly how tight my upper thighs feel!!!🥳

W4/D1 HIIT, Core and lower body

I’m not dead!!!! Incredible!!! I feel much better today. Can’t believe I’ll finish this first month never skipping a day!

Week four is brutal, but so good! The cut of my abs is back!

W4/D2 HIIT, Core and upper body

Those steps were prolly the hardest but I got it done, feeling great, loving the workouts 🥰💪🏋️‍♀️🔥!!!!

I simply couldn’t do everything. Less reps over here and there but did what I could. Hardest of them all so far.

W4/D3 Full body

One more day done! That’s my second month and running towards the end of this week once more!

I was very committed in finishing up this month without skipping a day. But life happens. Here am I again, 1 more day to finish!!!

W4/D5 HIIT, Core and upper body

Gosh, I’ve just completed the 28 days course and I felt a great sense of accomplishment! I can’t believe that I could have done it without walking away and giving up.

Great at home workout routine, I feel great 😊 🔥💪!!!

I did iiiiiiiiiiiiit!!!!!!!!
Wooooooooahhhhhh!!!
Last time I almost broke my foot and really lost my nail. Months to recover but now I finally finished! Yes!!!

W4/D4 HIIT, Core and lower body

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