Name: Playbook - Magnus Method - W4/D5 HIIT, Core and upper body
Uploaded: 2024-12-30T21:16:50.956Z
Duration: 45 min
Description: W4/D5 HIIT, Core and upper body

Work is trying to get me away from it again… 11:23 in the night… not giving up

Luís Telles

Unbelievable how much progress I’ve made… I used to hate side to side shuffle on a chair, getting 18-20 done and dying right after… now, I do 30 minimum!

Not even crazy ex out of control could get me off the track! One more day to go!

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!!!

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

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

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

Royce Fields

Back for the nth time my work has got me away from it… at least now it’s much easier than before.

Iana

W1/D1 HIIT, Core and lower body

Rough, and I had to improvise with the table- but easier than I tro to app leg day. Took me a week to recover from that one

Carol

Andrei

Great creative workout, I did an oopsie with the super set that had the triceps, delts, and biceps. I accidentally did three sets of 30 not 3 sets for 30 seconds. 😂

W1/D2 HIIT, Core and upper body

Walesia

Couldn’t do it in one sitting… had to rest in the last round. But did it.

W1/D3 Full body

Love love love the lower body workout!!! 🤩😍

Annie

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 😅

Mike

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

I felt those 15s that were missing in between rounds👌

W1/D6 Full body

Emily

Love these move, good sweat but not hard for beginners

W2/D1 HIIT, Core and lower body

Lateral push up part is still a challenge.

Kysusha

W2/D2 HIIT, Core and upper body

Added 15 seconds to each workout to ensure that I'm getting progressive overload. It worked. Should have done it for one and two from this week

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.

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

Mars

W2/D4 HIIT, Core and lower body

Starting to feel easier.  Looking forward to amping it up in weeks 3 & 4!

W2/D5 HIIT, Core and upper body

Finished week two. I know what’s coming up next is death.

W2/D6 Full body

Damn tough. But won over it once more. One step closer to the goal.

Damn hard… wanted to give up so badly. Not today tho.

Definitely have protein shake before starting this week. I found it easier to do all the reps at one sitting instead.

W3/D1 HIIT, Core and lower body

If I hadn’t slept as much as I did this past week… if my diet wasn’t on point… I don’t think U would’ve made it.

I skipped 3 days. Definitely very rough but felt really good afterward. I would suggest to go back a few days if you skipped before going into this exercise. The hardest part is superset 1.

I don’t know how I did it… but I did it.

W3/D2 HIIT, Core and upper body

Again…. If I hadn’t slept as much as I did… eaten properly as I did… no way I would’ve finished it… I’m dead

Again… this is just so damn hard. You gotta push, push, and push until the end! I gave myself extra rest… definitely wouldn’t be able to finish without it.

Another rough day but it feels very good. It’s a bit easier if you do 1 min at a time instead of 30s each.

W3/D3 Full body

Thought it’d be easy… I was mistaken. Not dead as yesterday tho.

One more day completed. Bit easier than before!

W3/D4 HIIT, Core and lower body

Oh yeaaaaaah baby easier than before! Dead. But easier!!!

Finally getting easier. Still tough, still sweaty but closer to the goal.

Tough but I definitely feel myself improving!!

W3/D5 HIIT, Core and upper body

The only hard part is the push up. Very good sweat.

God only knows… God only knows how I still make it to the end.

W3/D6 Full body

Never easy. But we keep on going! First day after finishing the program!

Took me longer to finish… but feeling better than any of the other leg days. Improvement!

W4/D1 HIIT, Core and lower body

Finally! It was so much easier and faster this time!!!!

First time I finish this and… I’m not dead!!!!! Yeah!!!

Dead. But I’ll tell you this. I can do much, much more than when I started. It’s amazing!

W4/D2 HIIT, Core and upper body

Life happens. Nothing will stop me tho. Couldn’t do it in one super set per round. So what… did it until the end still! No giving up!

I was dead on the first round… but what can you do… keep going on… I had to split some reps but so be it… one more day done!

I can’t believe I did it… so close to impossible… how did I find the strength to keep pushing forward? I don’t know…

W4/D3 Full body

Finally it wasn’t that hard at all!! Great to see the progress!!

For the first time…. It wasn’t that hard! But never have I had so much discipline… not one day skipped in December!

Hard, not easy at all. BUT. Not as hard as the hell yesterday was.

W4/D4 HIIT, Core and lower body

Back!! Not in the best shape. But three days away… you begin to feel it going away…

One more time done without skipping a single day. Damn, it was much harder than I ever imagined. Harder than ever before. But I did it! Don’t let your life get in the way! Focus on the goal!

W4/D5 HIIT, Core and upper body

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