Name: Playbook - Magnus Lygdback - W4/D5 HIIT, Core and upper body
Uploaded: 2023-04-20T16:27:45.785Z
Duration: 45 min
Description: W4/D5 HIIT, Core and upper body

So easy compared to all the other times!! But tomorrow… full body, ouch!

Luís Telles

Willard

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!!!

This has been amazing. I can now get back into some of my pre pregnancy trousers!!🥹

Emma

Markus Nilsson

The lateral push-ups were incredibly difficult today, but it feels great

Donnegal

Did this one yesterday and forgot to Mark it off when I finished...sorry about that

Marcus

Curt

This was probably my least favourite of the three, but definitely have improved. First week I couldn’t do a pull up with my butt off the floor and now I can do 10 in one round!

Olive Scott-Whilde

Gonna finish after midnight again - most things I’m seeing improvement with. I think after I finish tomorrow I might do this one again before advancing but I’ll add 20 min of cardio to each day - 10 to warm up and 10 to cool down

Had to skip the very last two rounds because I ran out of strength

Anna Riedl

On the upper body supersets for the pushups, is it 10 altogether or 10 per side? I was thinking 10 per side but like that, you end up doing a lot more pushups than table pulls?

Nicholas Cassina

Rocco Rotondi

Marita Johansson

I could do 11 full pushups all over and 10 altered each round. Each round 5 lateral pushups and 20 table pull ups scattered over 4 rounds😊

Jesus

Jamal Othman

Good session. Feeling really good! Last day tomorrow then a break with a few runs over the weekend then back at it on Monday. For a new 4 week session.

Can't believe I am only one day shy away from completing this four-week programme. I have enjoyed it immensely. Thank you Magnus!

Jessica Muscat

Lucie Karbowski

Two days left. Get out the chair, table and gallon jugs

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

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

Max reps for both exercises
Pushups ( use chair, table or knees if needed )

- Start in a plank position
- Bring your body down bending at the elbows
- Push through your hands engaging you chest, until your arms are extended
- Take one hand off the floor and rotate your torso

Pushup with rotation

- Place your self underneath the table
- Hold on to the sides
- Keep your knees bent and your feet on the ground
- Pull yourself up engaging your back

Wide table pullup

Superset 1

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

Max reps for both exercises

- Start in a push-up position with your hand on a chair
- Bring one hand on to the floor 
- Raise the opposite leg off the ground 
- Repeat on opposite side

Lateral push-up with leg lift

- Lay underneath the table 
- Grab the end of the table keeping your knees bent and your feet on the ground
- Pull yourself up squeezing your back at the top
- Come down slowly

Tight grip table pullup

Superset 2

- Place your hands on the end of a bench or chair
- Your legs should be almost extended
- Bring your body down bending at the elbow
- Extend your arms to come engaging the triceps 
- Lift one hand up and touch your foot

Triceps dip into toe touch

- Keep your arms extended with a slight bend at the elbow through the movement
- Bring your arms up to shoulder width height

Lateral raise with water bottle

- Start with your legs shoulder width apart, holding two jugs by your sides
- Curl the jugs up squeezing your bicep at the top
- Come down slowly

Bicep curl with water jugs

Superset 3

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

- Lay on the floor with your arms extended 
- Bring your legs of the ground keeping a slight bend at the knee
- Let your legs come down on one side with out touching the floor
- Bring your legs back up and repeat on the opposite side

Windmill

Superset 4

W4/D5 HIIT, Core and upper body

It was intense. Given the timing, I thought it was gonna be easy but, damn, I feel great!

Nicoleta Daianu

Wonderful. I'm looking forward to more challenges.

Carisa

W1/D1 HIIT, Core and lower body

This one was a bit difficult, I gave never been comfortable with pushups, I need to improve my technique … but your workouts are awesome!

David Barrera

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

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…

Thomas

Soontara

W1/D6 Full body

Eugene

Great workout 🏋️‍♂️, feel great 😊!!!

W2/D1 HIIT, Core and lower body

I’m feeling back to it. Sleeping and taking better care of my diet is having me doing it somewhat easier.

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

Crystal

W2/D2 HIIT, Core and upper body

Two days rest and now this was “moleza”, as we say in Brazil.

W2/D3 Full body

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

Definitely something that kept me on my toes

Mars

Great workout 🏋️‍♂️ 🤗🔥💪!!!!

W2/D4 HIIT, Core and lower body

W2/D5 HIIT, Core and upper body

Much easier than before. Good sleep and good diet.

Feeling the burn 🔥 🤗💪🏋️‍♂️!!!!

One more step toward the goal! Finished week 2!

W2/D6 Full body

Magnus, you know how to kill people. Maaaaan…

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.

W3/D2 HIIT, Core and upper body

Great workout 🏋️‍♀️ 🔥💪😊!!!!

W3/D3 Full body

Hard but I can feel it is getting 1% easier haha

Howard

W3/D4 HIIT, Core and lower body

Tough but I definitely feel myself improving!!

Great workout 🏋️‍♂️ 💪🔥😊!!!!

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

W3/D5 HIIT, Core and upper body

Completely dead! But always getting better.

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!

W3/D6 Full body

Unbelievable how much I improved after these first three weeks!! Can’t wait to be in shape again!

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.

W4/D1 HIIT, Core and lower body

Going on week 4 feeling so much better about it. Still tough but I don’t feel like I’m dying at the end almost throwing up as initially. Now it’s okay!!

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

W4/D2 HIIT, Core and upper body

Yesterday was an illusion. Ffs… so damn hard today!!!!!!! Barely made it alive.

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

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.

W4/D4 HIIT, Core and lower 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/D5 HIIT, Core and upper body

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