Name: Playbook - Magnus Method - W4/D6 Full body
Uploaded: 2024-12-30T21:16:50.977Z
Duration: 45 min
Description: W4/D6 Full body

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

Luís Telles

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!

Had to stop some secs for a break. Toooough to be back after just two days off.

I just can’t believe it… never gets easier. Can’t believe I’m done once more.

I can’t believe it had to be this hard tonight… but it was. Probably hardest mountain climbers of my life. But guess what. It didn’t beat me once more.

I f* did it. Never felt like this on the advanced program. This is the bomb.

It feels like eternity to finish the last day of this series. I did it!

Huyen

I did it!!! Second time finishing the program! Never easy. Hope I don’t need to go all the way from the start again! Advanced next!

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.

Soontara

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

Willard

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!!!

Congrats 🎉 to all who completed this one! A week rest for me and then on to The Batman. Maybe 🤔 I’ll see a few of you there.

Great work out, I can’t believe I stuck with it for 4 weeks. I’ve never stuck to a workout programme before. I’ve lost an inch around my chest and waist! Happy days!! Will probably do this workout again as I haven’t quite mastered press-ups yet.

Emma

Second time completing this program. I can do full push ups now!! It’s such a good starting program. Thank you!

Charisa

Amazing program! Liked it a ton, especially the full body workouts days, 😁💪! Just miss the strecht exercises at the end of each day, think that is something worth having, I do them myself but woukd be nice to have all in one place, :). 

Really stoked for the Advances Sculpt at home, that eill be my next one!

Luis

Whew, I did it. Thanks for putting this together. I’m down 15lbs and not stopping now.

Gabe

Tomas

I FINISHED THE PROGRAM. I’m so proud of myself, I struggle with depression and getting myself to do things when having bad brain days and getting through this really helped during the month of December. I can’t wait to jump into the cut program this January!! Thank you magnus!

Finished the program! I had to make some modifications throughout, such as using a 25lb barbell weight in lieu of a table and using a stair climber for 10 minutes instead of doing toe touches and high leg exercises for warm up (knee issues). This was my first program with your app and I’m pleased. Looking forward to trying others!
For future programs, would there be anything ideal for people with sedentary lifestyles/jobs? I have issues toning my lower body because I spend most of my sitting at a desk.

Kalynn

Thanks for an amazing month of workouts. Very good and strong feeling. 🙏☀️

Markus Nilsson

Donnegal

Last one, nailed it :D I sure don't look like Lara Croft but I feel like one :D can't wait try other programs out!!!

Irina

I feel great. Even if I did some rest days in between, I pushed through. I will continue, but i didn't gain any weight, even though ate 5 meals a day :/ 
Can you help me?
Thanks in advance.
Fabian

Fabian

Gotta figure out which to start next! Have done begging body weight twice and this one twice

Marcus

Thank you for the training ! Perfect to start to find a good shape, endurance, resistance . Some burpees , sprawls or bear crawls could be a good addition .

Herve S

Great workout. Done with your 4 week At Home Sculpt.  Going to do a YT review.  I will have a few suggestions on it

Curt

I DID IT!!! First 4 week program complete 👍. Down 7lbs and building lean muscle

Chris

Really enjoyed these few weeks! I wasn’t sure I could manage 6 days a week but I did it! I feel so much better in my body, better than I have in a long time. Going to start the advanced home sculpt next week and when the gyms open in the UK move onto the Wonder Woman program! Thank you Magnus!!!

Olive Scott-Whilde

Annette

Order of exercises different than in the last weeks. On purpose?

Julia

Needed this basic but challenging routine to feel normal again with under 30-45’ for four weeks. Def doing advanced course!

Ryan Jay Owens

Steve

Completed!  After a few workouts I found I could skip the rest breaks and super set each workout. Boom! Dropping the weight 😁

Sheila

Alex

Ludwig

Josh Breinlinger

It took a lot of effort to exercise today but I am happy I came through 😄

Anna

Nicholas Cassina

Jerry SP

Rocco

Carlos

My favorite of the programs. Thank you! My arms and legs look fabulous.

Vanessa

Finished At Home Sculpt! Loved the program. The first few weeks were tough, I didn't to it as consistently as I did the last 2 weeks. Would you recommend that I do the same program again and do it consistently before moving on to the Bodyweight program or should I just move on to Bodyweight now? 👊✊💪

Brian

Today was absolutely fantastic! 😍 I could do every exercise except all the pushups. That’s still only eight full repetitions and 10 altered. I think I will do this course again and get even stronger. 🙂

Thanks so much for this! It has been great! 
Look forward to do any new ones coming out 😜

Marta

A bit more core would be good, spaced out or combined with other exercises. I can see my arms are more defined and felt my legs be sore in the beginning. After I could fully do the jackknifes I didn’t get sore anymore, other than immediately after or during. 

I know you say defining your abdomen is mostly diet, I just feel like it’s hard to modify mine and still cool or prepare food for my family/kids. And I’m HUNGRY.

Molly

Congrats on completing all 4 weeks. Please message me and let me know you completed the program. 

If you loved it, you can definitely do it again, I would recommend starting with the same intensity from week 4.

- 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)

- Hold the water jugs by your sides with your legs about shoulder width apart
- Push your hips back and come down bending at the knees
- As you come up raise your arms laterally, keeping your elbows slightly bent 
- Come up to shoulder height and come down

Squat with lateral raise

- Step up on to the chair 
- Bring the opposite leg as off the ground
- Bring that knee as high as your can
- Bring that leg back to the ground 
- Use your arms for momentum and balance

Step ups with high knees

Skaters

- Start in plank position 
- Bring your body down body at the elbows 
- Come down until your chest almost touches the ground
- Push through your hands squeezing your chest as your come up 
- Take one hand of the floor and touch your opposite shoulder 
- Repeat on opposite side

Pushups with shoulder tap

- Start in plank position
- Bring one knee towards your elbow
- Repeat on opposite side
- Keep a neutral spine through the movement

Mountain climbers

- 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

- 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

Circle set

W4/D6 Full 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

Getting better once more! Love yourself and love others!

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

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

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!

W4/D6 Full body

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