Name: Playbook - Magnus Lygdback - W5/D1 Cardio + legs
Uploaded: 2023-10-09T14:34:39.246Z
Duration: 45 min
Description: W5/D1 Cardio + legs

More variation later in the weeks. New exercises. Also possible to replace an exercise. I have an injury and cannot do windmills.

Maria

Rebecca

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

Willard

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

Loreto Pizarro

LisaMarie

Sham

Day 6 of cut week, awesome ww1 workout. I am so much stronger than I was 7 months ago when I started this

Alea Conte

Eugene

Leigh

Bethany

Jacki

Alessia

Christer Madsen

Joshua

Liberty clark

Windmill the challenge. Focus on grip & steady form for the legs. I had to split the reps up 10/5/5

Tiffany aka Tiff Rollo

Regan Krager

Kavita

straight outta dentistry.  ☠️yet...this training was harder than that 😀

Lilla Kelemen

Ioanna Thoma

I think this is my favorite workout of the series. The lateral strength and stability combinations are so important for me (I have hyper mobility issues). This basically combines rigorous strength training with physical therapy, and it’s helped me immensely.

Kelly Sabey

When’s tomb Raider 2 making an appearance 😏😏

Leilani

Anna

Mika

Victoria Rogers

Bytte hiit-delen till löpning idag, och var plötsligt 3 min snabbare än vanligt på 5 km 🥰 älskar att passen är så pass intensiva att kondisen också stiger av bara farten 💪

Charlotte

Still couldn’t do a complete 14 on the windmills 😩 I get to 10 on the last set and max out. Think I was swinging too much this week. Next week I’ll get that full 14.

Olive Scott-Whilde

Marisol

Astha Singh

Mila

Yessss! Week 5!! I love this, so so awesome!

Lisa

Mirian Barea

Nicole

Laura

Monica

morena

I love the definition that I’m seeing in my legs! Great workout!

Mary Himebaugh

Exercises are getting easier which tells me I’m building strength. 🤙

Kyle

* Warmup
- 5 min treadmill 
- HIIT 4 x 30 seconds treadmill sprints (30 sec off)

* Workout 
- Front squat 3 x 12
- Walking lunge 3 x 20

Mini band circuit 
- Courtesy step 3 x 20 each side
- Lateral walk 3 x 15 each side 

- Skaters 3 x 20
- Windmill 3 x 20 (10 reps on each side)

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

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

Front squat (dumbbell)

Stay balanced while performing, plant your leg and then explode up. Step back down steady. Back straight. Reps are alternating between legs.

Walking Lunges

- Band at your ankles
- Step to the adjacent corner 
- Opposite foot toe tap

Mini band courtesy step

- Band below you knee
- Side step in a half squat position

Mini band lateral walk

Mini band circuit

- Jump side to side on one foot (should never have 2nd food on ground)
- Jump further and faster as you get more comfortable

Skaters

- Try not to rock too much
- Aim to get your legs 90 degrees while you swing them

Windmill

W5/D1 Cardio + legs

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

Core muscles still trying to recover from yesterday’s workout….

W1/D2 Back + chest + core

Monet

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

Veronica

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W5/D1 Cardio + legs

Community

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