Name: Playbook - Magnus Lygdback - W5/D4 HIIT + legs + core
Uploaded: 2023-10-09T14:34:39.268Z
Duration: 45 min
Description: W5/D4 HIIT + legs + core

Brian

Willard

Anna

Rebecca

I already know I’m gonna die tomorrow 🤪🦾

LisaMarie

Leg day that makes you feel strong and awesome ⚡️🧡 (and tired 😄)

Charlotte

My favorite day!  I definitely decided the leg press sets in the workout plan are a mistake - in the overview it says 3 sets of 12. The plan itself only has 2 sets of 5. I do 3x12. Also wish there was a rest clock after the supersets. That helps keep me honest about how much of a break I take.

Sharon Braddock

Alea Conte

Evelina Birgersson

Tameia

Bethany

Jacki

Christer Madsen

Alessia

Sonia

Joshua

If the exercises don't have a rest, like the super set, does that mean you repeat them all without any break?

Tayler

I see how my body changes ! It’s great! Thank you Magnus

Carol

Wow so much stronger - can see the progress. Yay!

Kavita

after this workout, I guess all the demons left my body...☠️😵 btw this is a compliment 👌🏻

Lilla Kelemen

Sham

Christina

Mika

Victoria Rogers

Marisol

Happy Motivation Monday Magnus!! 💪👊

Mila

I’m so sore! I went up in weight this week—so, so sore!

Regan Krager

Not my favorite days of week for exercises.... but still power through! Feeling good!

Lisa

Rocio

Monica

Sara

The hardest day of the week! Kills me every time, but I’m obsessed with the improvements I see each week!

Mary Himebaugh

* Warmup
- 5min TREADMILL
- HIIT Deadmill sprints 30sec x 3

* Workout 
- Leg press 3 x 12
- Bulgarian split squat 20reps (10reps on each side) x3

Swiss ball superset 
 - Knee tuck 3 x 12
 - Side to side 3 x 12 (6 on each side)

Superset 
 - Hamstring curl 3 x 12
 - Hip thrust 3 x 12

- Stability ball pass 3 x 20

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

5 min treadmill

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprint with 1 minute rest (repeat)

Deadmill sprints

- Feet shoulder width apart 
- Lower slowly until you are slightly above 90 degrees
- Explode up

Leg press

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

Knee tuck on ball

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

Swiss ball superset

- Shoulders flat on ground
- Hips raised off ground
- Roll ball from heels to bottom of feet

Hamstring curl on stability ball

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

Superset

- Keep your core engaged 
- Your arms and legs should be fully extended

Hands to feet pass stability ball

W5/D4 HIIT + legs + core

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

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Not so graceful on the Mt climbers and the twisty things but hey we all gotta start somewhere! Go big or go home! Weakness is a choice!!!!!!

Terri-anne

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!🙏🏽

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

Maria

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

Again all amazing! Really great workout, but I’m still struggling to hit the rep count on the windmills-my wrists must be super weak🤦🏽‍♀️😂

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!

W2/D5 Chest + back + core

I love the combination of movements in this workout. I feel stronger and faster every time I do it.

Izzy 

Great! I did 14 windmills up from 6 week one!

W3/D1 Cardio + legs

Alexandra

My arms!!
I still feel that my left arm give up first, trying to fix it.

Finally actually touching knee to elbow on the cross overs

W3/D2 Back + chest + core

I could see that I was more stronger, those hollow hold nailed it!

Rosa

W3/D3 HIIT + arms

After a week off I did everything! Feeling stronger

W3/D4 HIIT + legs + core

Sofie

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

W4/D2 Back + chest + core

Getting stronger each week. Love the log feature to compete against myself and see when I’ve scaled up 💪🏻

Barbie

W4/D3 HIIT + arms

Oh stability ball pass, you get me everytime

Leg day is on the best days 😊🔥🦵!!!

W4/D4 HIIT + legs + core

It would be awesome if you can see the repetions and pounds you put on the week before, so in that way you can see if you need to increase the pounds and you will see the progress too.

W4/D5 Chest + back + core

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

W5/D1 Cardio + legs

Alejandra

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Last exercise always such a challenge for me have made a slight improvement but can’t do more than 10 reps

W5/D4 HIIT + legs + core

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