Name: Playbook - Magnus Lygdback - W4/Day25: Cardio (HIIT) + Legs + Core
Uploaded: 2023-10-09T14:34:39.258Z
Duration: 45 min
Description: W4/Day25: Cardio (HIIT) + Legs + Core

Alea

Week 4 2nd split legs down! Not gonna quit!

Terri-anne

Monet

The stronger I get, the harder I work, the harder it sucks… and I LOVE IT!!!

Katie

Jenn

MegaGirl611

Carmen

Taylor

Stir the pot 🙃🤪🫣✌🏻✌🏻✌🏻

Yvonne

Willard

Only the last two workouts to finish the 1month challenge 💪🏽

Great as always…..cardio is pumping! Thank you!

I still did the same muscle groups cause of my ankle to be sade but it was great!

Reece

Done this routine a few times and always find it a good challenge 😊

Jordan

Mars

So good! But I did make the change to put the sprints at the end 👌🏽

Franziska

Christine

Nur S*

Yeeeeeah never again leg day! (Until the next training program ;-))

Hendrik

Selina

Rebecca

Great!! Though when I do forward lunges it really hurts my knee. I check my knee is over my toe. Is there anything I could be doing wrong?

Jasynda

Andreea Cz

Cecilia

It’s encouraging to clearly notice a difference from week one until now

Tarrah

Such a great workout. Finally can do all four minutes of stir the pots!!

Victoria

Sahar Whitley

Damn what a workout today!! I am so thrilled to say I was able to do the leg extensions for 10 reps each round and i was able to hold myself on the swiss ball for pot stirrers for 30secs each round! That is a long way for me from dat one. Not to mention I struggled on the treadmill in the beginning since i hate running, but today, i was able to get through the wvole thing without dying! What an improvement. 

Thank you Magnus!

Kendi

Rosie

Love it!
I find using a separate timer works best for me as when My HR is high I can’t seem to hit the little buttons - lol!

Minerva

Hard. To much work, to little sleep and no energy intake before workout. 😩 But I did good and also had to speed it up to finish in time for "life"....

Melinda

Data

It would be great to have a follow up to the tomb raider workout. Full body training but with focus on toning lower body 🙏🏼

Nika

Anna

Tessa

Leah Victoria

Got stomach cramps so couldnt sprint as much as i wanted 🥲

Helene

Marieta Tisheva

On the stir the pot exercise, how do you keep from sliding off the ball? My forearms are extremely sweaty at that point in the workout and no matter how much I wipe them off I keep sliding around on the swiss ball.

Kaylee

Nikita

The amount of time these workouts say they take isn’t very accurate anymore. Week 1 and 2 of the TR program took me 45 minutes on the dot. With the cardio increasing in weeks 3 and 4 I’m spending about 1.5 hours in the gym, almost 30 min cardio and 45 of weight training alone! I love the length of the workouts but it could be more accurate!

maddy

This is a love and hate relationship!😅

Lena Loetzer

Cheryl

I’m feel like a superhero!! Amazing the transformation

Went on vacation for a week so today is my first day back, exhausted. Glad to be back.

Cara-Hope Lorraine

The final 3 day split of the program. Lets see what you are made of. Stick with the cardio portion. Keep your form tight.

Start of the day right with your warm-up! Today you will be jogging for 5 minutes on the treadmill before jumping into your sprints session. Get ready to work!

- Go at a pace you can sustain for 5 mins

Treadmill Warm-up (Jogging)

Warm-up

Cardio HIIT - Treadmill Sprints

- Keep your arms locked, holding the weight on top of your shoulders
- Get your squat low, aim to go below your knees
- Back and posture firm, not arching

Dumbbell Front Squat

- Start with dumbbell in each hand
- Step forward into a lunge, step back on the same foot
- 10 reps on one leg, then 10 reps on the other

Dumbbell Forward Lunge

For this superset, you have 3 rounds of knee tucks and sideways leg swings on a swiss ball. Perform all of the reps for each exercise, then rest for 30 secs. Repeat 3 times.

- Start in a plank position with your shins resting on a stability ball
- Draw your knees in toward your chest and extend legs straight back out
- Be sure to maintain control of the ball the entire time

Knee Tucks on Swiss Ball

- Start in high plank position with your shins resting on a stability ball
- Lift one leg slightly off the ball and extend the leg horizontally out to the side
- Bring leg back to start
- Complete with opposite leg
- 10 reps per leg

Sideways Leg Swings on Swiss Ball

Superset

- Jump side to side (can pick up distance and pace as you get better)
- When you land, balance on one foot
- Then push off on the same foot (the opposite foot should not touch the ground)
- 10 reps per side

Skaters

- Use a stability ball
- Keep your core tight
- Rotate your arms in a circular motion on the ball

Stir the Pot

W4/Day25: Cardio (HIIT) + Legs + Core

It absolutely annihilated me but boy do I feel great now 😂 Can’t wait for tomorrow!

Samantha

Emily

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

Excellent. Modified with a resistance band for shoulder pulls & added plank rows. Love the Dragon finisher!

Julia

Lucy

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.

Phyllis

W1/Day3: Mobility + Chest + Arms & Core

Emma

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!

Amelia

W2/Day13: Cardio (HIIT) + Legs + Core

It’s always a great workout; skipped the cardio though due to recovery from illness.

W4/Day25: Cardio (HIIT) + Legs + Core

Community

More workouts from Magnus Lygdback