Name: Playbook - Magnus Lygdback - W4/D4: Lower Body
Uploaded: 2023-12-15T18:12:32.038Z
Duration: 50 min
Description: W4/D4: Lower Body

Willard

Howard

Ohad

Jesus

Rocco

I have finished the whole program and I have decider to keep repeating week 4 for a while...I have repeated the week already twice but there is just no way I cam manage the last day in less than 1.5 hours...not when 4 circuits with 4 repetitions must be all repeated 3 times😫

Lara

Jesper Andréasson

Jens Karle

Done it. I'm sticking to your program and hope to be as fit as you 🙏🏼

The last session felt like the hardest one. Enjoyed every minute even when I wanted it o barf on the rotational kick outs. Can’t wait to start on your next program. Thank you!

Vanessa

I lost 10lb while doing this workout and following your diet plan loosely 😅

Alejandro Garcia

I love the leg rotation with a kick. Those will be great as no risky impact on knees and can be done in a hotel room. Thank you.

Francoise

Jack

It was Amazing and I love it this workout 💪💪😁

Kamyar

Felicia

Yeah, just finished the Bodyweight program!!! 💪🏼

Andrea

Loved this whole program. Super strong and fit 🤜🏽🤜🏽 and ready to take on your next program.

stacy

Huge congrats for completing my 4 week bodyweight program. It takes discipline and determination to make it 4 weeks and you should sincerely celebrate your success and feel proud of your accomplishment.

I’d love to hear from you and celebrate your success as well if you want to send me a note or sweaty selfie on IG #magnusmethod.

If you loved the program, I’d recommend repeating it and stepping up the intensity as I’ve mentioned. Let me know if you have any questions!

- Find a step or step up box 
- Touch your toes with speed

Toe Taps

- Sprint circuit 
- 1 minute sprint followed by 1 minute rest. Repeat 3x

Sprint

Do each exercise and then repeat circuit 3x.

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee

Air Squat

- Shift your weight over your leg as you lunge and touch your toe
- 6 each side

Side Lunge W/Toe Tap

Circuit 1

- Jump side to side (can pick up distance and pace as you get better)
- When you land, balance on one foot
- Then push off on the same foot (the opposite foot should not touch the ground)
- 10 to each side

1 Skate Jumps

- Feet shoulder-width apart
- Butt should go beneath your knees and then explode up

Jump Squats

Circuit 2

- Lunge forward 
- Knee slightly above ground (or slightly touch)
- Explode up and raise your knee above your waste line

Lunge W/Explosive Knee

- Feet flat on group
- Squat your butt below your knees
- Hands in front to help balance
- Explode up
- Pick up the pace!

Air Squats (Reactive)

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational Leg Kicks

Circuit 3 - core + legs

W4/D4: Lower Body

Matthew

Rene

Good work out. Harder than I expected. Really worked the chest back shoulders and triceps.

Michael

W1/D1: Upper Body

Mario

Super start på morgonen när man precis kommit in på en rutin efter sommarens stora FEAST 😂

Malena

I feel like we could add more weight to it, but it was really fun! Loved it

Fabian

W1/D2: Lower Body

Love it. With the back and biceps in 1 move is great

Steve

Lynn

W1/D3: Upper Body

Doable but I know it's gonna hurt tomorrow.

Love doing lower body exercises 😍🔥🏋️😁!!!!

W1/D4: Lower Body

It seems simple but it's demanding. My HR monitor points go very high, which indicates how intense the work out is. Great combination of exercises. I find it fascinating.

Antonio F. Toledo

Superset the majority of the work- great plan!

Mandy

W2/D1: Upper Body

Great workout 🏋️‍♀️ 😊💪🔥!!!!

Did more than week 1, so am proud of my progress! Still trashed and dripping with sweat.

James

W2/D2: Lower Body

Hardest workout ive done in a long long time

Had a week off as un well. Managed to do this although seemed harder than before. Glad to be back 😃

Great workout 🏋️‍♀️ 😊🔥💪!!!!

W2/D3: Upper Body

I can now do the lower buddy without modifying!

Kelly Carlisle

So easy, and fun 🤩 🏋️‍♀️💪🔥!!!!

W2/D4: Lower Body

Put everything into supersets - hard work

Christopher

W3/D1: Upper Body

Murder… absolute murder. Bring on day 3!

W4/D4: Lower Body

Community

More workouts from Magnus Lygdback