Name: Playbook - Magnus Lygdback - W4/Day26: Cardio + Back & Outside Shoulders
Uploaded: 2023-01-02T04:13:42.339Z
Duration: 45 min
Description: W4/Day26: Cardio + Back & Outside Shoulders

Great workout, I love all your workouts, I’m feeling so damn great 😊🔥😍🔥🥵🔥🥰!!!!!!!!!!!!!

Willard

Alea

Lack of sleep caused poor performance. Had to cut a set. Next time. Thank you!

Almost just one more day until finished I am starting to see some results which is good! Today I added some assisted pull ups!

Reece

Jordan

Mars

Christine

I have to slow the dragon kicks right down to feel the burn now…everything is so much easier however it doesn’t stop the sweat!  One more workout and I’ve completed the program!! ☺️

Emma

Yeeeeah where is my bow and arrow? And a tomb!

Hendrik

Selina

@le!

Wonderful! Spectacular! What a sweat today. It feels good to go all the way and feel the progress i have made.

Thank you Magnus!

Kendi

Minerva

Fun! Added som extra weight on some exercises. One more workout to go! 😀

Melinda

Data

Wendy Ebbs

Maybe was because of the end but really easy....for sure on the terminator I'll upgrade the weight of dumbell and barbell if I want to be effective. Yep I switch to terminator before to fall on Tarzan!💪🏽

Enrique

Cara-Hope Lorraine

Anita

I can do 3 pull ups which is insane and a huge reason are your workouts! On my way to 10

Jenn

I’ve just been redoing the tomb raider one cause I like it so much and it’s still a hard workout but damn, I’ve improved a lot!

Really good! Kicked my ass but always a good feeling when I crush it

Specify whether the cable straight pull is 12 reps in total or 12 reps per arm.

Mishel

Regan Krager

Day 1 I started from 20lb. And today I made it to 60lb for pull down and 50lb for back roll

Cici

Great!! Is there an alternative to dragon kicks? I don’t think I have the core strength 😄

Kira

Kristina Tan

Annie

Devon

Eric

Mila

Nicole

What I like about your program is that it’s not booty-focused like the other programs for women. Lara Croft’s body is so 2020s strong woman who does not need to sell “sexy.” Thanks for the workout!

Kanan

Liberty clark

Mirian Barea

Lindsay

Fleur

Alea Conte

I love feeling like I’m getting stronger!!

Kirsty

This program has fun and really challenging. Thank you!

DOROTHY SHOFNER

Love this routine but hadn’t allowed enough time to complete today.🎉🎉

Geraldine

Erin

Keranen Sonja

Dripping wet dripping sweat that's all it takes to get fast and fit... Loving the last leg of workout 😁😁😁

Rashmitha

Lucie Karbowski

Midsummers day in Sweden starts with a visit to the gym. Lovely day and the sunnis shining.💪🏻🤗🌸

Anna

Katie

Good to be back after a lot of work and sick kids.

Almost done, one more day left after today!

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/Day26: Cardio + Back & Outside Shoulders

This was truly hard, but I did it, I took my time and worked through it!  I was going to give up, but I have to keep going.

APRIL

Great workout, looking forward to the next set!

Romina

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

Londy

Another great workout.  Really made me push myself.

Geneva

W1/Day2: Cardio + Back & Outside Shoulders

Lena

W1/Day3: Mobility + Chest + Arms & Core

I don’t feel like I’m getting enough?

hannah

Yaritza

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

Caro

W1/Day6: Cardio + Back & Outside Shoulders

Heat is not working in my gym today, but 15 minutes in this workout and I’m sweating!

Jessica Jones

W1/Day7: Mobility + Chest + Arms & Core

debby

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

Marieta Tisheva

Awesome! If sculpting and fat loss is my goal should I do this 3x/week on top of my cardio?

Molly

W2/Day10: Cardio + Back & Outside Shoulders

Best workout ever 🥵💪🔥😊😍!!!!!!!!!!

Lauren

W2/Day11: Mobility + Chest + Arms & Core

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

W2/Day14: Cardio + Back & Outside Shoulders

Please give us an alternative to the bear-crawls! 🦥

lore

W3/Day15: Mobility + Chest + Arms & Core

Really sweating this one out 🥵🔥🤣🦵!!!!!

Leia

W3/Day17: Cardio (HIIT) + Legs + Core

Feeling so damn great 😊🔥🥵😍!!!!!!

W3/Day18: Cardio + Back & Outside Shoulders

It was great! Ending is always tough but made it through!

W3/Day19: Mobility + Chest + Arms & Core

Leg day is the best day 🦵🔥🥵❤️😊!!!!!!

I still have my injury so I had to be creative with the exercises. Still a good workout though!

W3/Day21: Cardio (HIIT) + Legs + Core

Feeling great 😊🔥😍🔥🥵!!!!!!!!

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!

W4/Day22: Cardio + Back & Outside Shoulders

Great workout, I love it 🥰🔥🥵!!!!

Weak wrists throughout the plank pull through.

Your programs have changed the course of my fitness journey. I can’t thank you enough! Thank you Magnus!

W4/Day23: Mobility + Chest + Arms & Core

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

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

Finally done with workout routine, but I’m feeling so damn great 😊🔥🥵💪🦵🥰😍🤗!!!!!!!!!!!!!!!!!!!!!!!!!

Done all 27 workouts from this challenge! 🤩💪🏽💪🏽

W4/Day26: Cardio + Back & Outside Shoulders

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