Name: Playbook - Magnus Lygdback - W4/D5 HIIT, Core and upper body
Uploaded: 2023-12-15T18:12:32.076Z
Duration: 45 min
Description: W4/D5 HIIT, Core and upper body

Way past my workout time… but this world… this job… ain’t got no voice over my health and my body anymore. I’m on it!!!

Luís Telles

Had stopped for four days due to commitments but I’m back. Not giving up.

Never easy. But finally not as hard as before.

Tried the advanced program but it needs a treadmill… or to leave your house… so back to this one… the advanced is lighter than this.

Not at all getting easier but it feels good. I did it again!

Huyen Bezverkov

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

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

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!

Rockyjess9

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

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/D5 HIIT, Core and upper body

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