Name: Playbook - Magnus Lygdback - W4/Day22: Cardio + Back & Outside Shoulders
Uploaded: 2023-10-09T14:34:39.231Z
Duration: 45 min
Description: W4/Day22: Cardio + Back & Outside Shoulders

Monet

Jenn

Now this one was hell almost cant get through it, but I did it!

MegaGirl611

Taylor

Alea

Tamara

Geneva

Feeling great 😊🔥😍🔥🥵!!!!!!!!

Willard

Really tired today. Couldn’t finish last rep…going to do a small workout later in the day so feeling ok about it. Thanks!

It was great! I have been using elliptical instead of assault bike but still works great!

Reece

Mars

Sofia

Dani Smith

Nur S*

Hendrik

Sweaty Betty! But feeling great!! 💪 I can really see the difference especially with my thighs ☺️

Emma

These are getting long. Took me almost 1.5 hrs

Rebecca

Katie

Andreea Cz

Amanda

Sahar Whitley

Lauren Boritzke

💪🏻💪🏻💪🏻💪🏻🙏🏻🙏🏻🙏🏻🙏🏻

Another successful morning with a magnificent workout routine. I feel my muscles working and I can feel a difference since day 1! I cannot wait until tomorrow!!!

Thank you Magnus!

Kendi

Best workouts I’ve ever done! Hands down!

Caitlyn

Redid this workout after several weeks.  On break from shoulder injury.

Tamara Myers

Nadia

Varm up/Cardio on air bike was tough! 😝

Melinda

Data

Really enjoyed today’s session 
Felt I’d turned a corner with this work out

Overall a great workout as always. 

With the additional cardio, this workout takes closer to an hour, so would be good to update the timing.

Also some options on how to scale back the plank exercises would be useful! (I have a wrist injury and cannot always hold the high plank for four sets depending on how much pain there is on the day)

Puja

still a great workout, but getting boring.

Aubrey

I’m proud of myself! Feeling awesome ✨

Marieta Tisheva

12 mn elliptical between each exercice was really challenging but let me be more into it. Ok turn the program on 2 hours but the first week I used the same time without the cardio part and so much less weight.

Enrique

Cassy

Jasynda

Cara-Hope Lorraine

Anita

Isabella

Cici

Kira

Nicole

Kristina Tan

Eric

Annie

Wow. That was a lot of cardio. Takes some time.

Julia

Final week means 2 more sets added to the cardio portion. That means we are now doing 10 sets of cardio/HIIT to start each workout. 

WEEK 4! Keep moving!

Assault Bike

- Palms facing down
- Slow and controlled as you pull the bar down
- Controlled to release back up

Lat Pulldowns (Wide Grip)

- Start sitting down, slight bend in your knees, back flat, core tight
- Bring the cable in towards your abdomen
- Slow and controlled

Cable Row

- Start in a plank position 
- Reach for Dumbbell with the outside hand
- As you open up your body into a side plank position reach the Dumbbell up directly above you, arm should be straight
- 10 reps each side

Dumbbell Rotation (Push-up Position)

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 3 rounds!

- Stand up tall
- Cable pull straight arm to the side
- Slowly release back down

Cable Straight Pull

- Start in an athletic stance, knees slightly bent
- Bend down keeping back flat lower dumbbells just past your knees
- Explode up and reach dumbbells overhead
- Lower back down

Dumbbell Shoulder Raises

Superset A

Complete 15 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Start upright with a dumbbell in each hand
- Lift arms straight out to the side until they are even with shoulder height
- Slowly lower back down

Dumbbell Lat Raises

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon Kicks (Bench Leg Raises)

Superset B

W4/Day22: Cardio + Back & Outside Shoulders

Emily

Lucy

W1/Day1: Cardio (HIIT) + Legs + Core

Terri-anne

Phyllis

W1/Day2: Cardio + Back & Outside Shoulders

Marie

Good. Had to modify some for my fitness level but was still challenging and very fun combinations of exercises.

W1/Day3: Mobility + Chest + Arms & Core

So good. Made modifications on one exercise. But made it through the entire workout which is a feat for me.

W1/Day5: Cardio (HIIT) + Legs + Core

Really wasn’t in the mood for working out today but glad I showed up and did it!! 💪🏻

Courtney

W1/Day6: Cardio + Back & Outside Shoulders

W1/Day7: Mobility + Chest + Arms & Core

W2/Day9: Cardio (HIIT) + Legs + Core

W2/Day10: Cardio + Back & Outside Shoulders

W2/Day11: Mobility + Chest + Arms & Core

Still waiting for my body to get used to this workout, I’ve never been achy for this long. I mean all body parts let me know I did something.

Star rating for me. Happy to get through it, but hurt my neck earlier in the day. Unable to do sprints or stir-the-pot :(
AWESOME SESSION THOUGH!

W4/Day22: Cardio + Back & Outside Shoulders

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