Name: Playbook - Magnus Lygdback - W4/D6 Full body
Uploaded: 2023-12-15T18:12:32.083Z
Duration: 45 min
Description: W4/D6 Full body

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

Luís Telles

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 Bezverkov

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 Riedl

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

Amazing workouts! Thank you so much Magnus!

Carolina Cioara

Brutal program but well worth it, I’ve never felt so fit...cheers Magnus!

Lucas

Jesus

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

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/D6 Full body

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