Warm up cardio HIIT 20 on, 20 off, x6 Alternating bicep curls 8rep x3 Skull crushers 12rep x3 Superset # 1: bicep cable curl, triceps push down 12rep ea x3 Superset # 2: is bicep curl against wall, lateral raise 12rep x3 Hollow hold 45sec x 4sets [HIIT & CORE daily] Thanks so much for this! I was looking for something different to do today!
I can only imagin what it feels like seeing the final movies with the people you trained and guided! Thank you for all your videos Magnus, they help me with staying disciplined and making a healthier way of living more fun. It has been a lot easier since I came across your channel. Keep up the great work!
@@magnus_method Not sure if yogurt is kinda of the same thing with the proteins that's in them but there is ALOT of yogurts out there that hide the sugars that's in them nor do many of them taste Delicious. I work at Albertsons and we literally have just a hole wall of yogurts. So, if you could go over yogurts you like and maybe yummy snacks you like to make with them, that would be very helpful Agnes?:)!$
Hey would you at one point make a video about training for age 60+ and seniors? Most senior workouts concentrate on annoyingly small weights ands it’s scientifically proven that the older you get, the harder you should work out to prevent naturally occurring muscle loss. YOU ARE GREAT!
Thanks Magnus! Very helpful HIIT and core everyday Nutrition is KEY!! 🥦🥬🥒🥕 Warm up: 5 mins on assault bike/ other cardio machine Workout: - HIIT - 20s on / 20s off on assault bike for 6 rounds - alternating bicep curl - 8 reps for 3 rounds - skull crusher 12 reps for 3 rounds Superset - bicep cable curl 12X3 - trice push down 12X3 - bicep x10 + lateral raise X 12 - 3 rounds - hollow hold 45 seconds , 4 rounds - give rest in between
I had a heavy gym session today doing half these. I'm a female bodybuilder, and in pain haha. Whatever this guy says about "staying on top of your nutrition" is 85% of everything. I only cheat one day a week... now I'm going into prep & no cheating 😬 I prefer the diet plan you had for Alicia over the carb loaded plans. I get more inflammation with high carbs.
I literally just did this work out at the gym and I discovered how weak my left elbow is so, found something to work on but great work out, the hollow hold is harder than it looks. Now I am about to get rdy to boulder 😸😉 wish me luck
These videos are really helping me get back into fitness and diet. I wish I could afford the app. That's on my list of priorities whenever I can make more money. Until then I'm watching and following these youtube videos daily.
Awesome video! Will definitely try this soon. A great video to see would be something along the lines of effective at home workouts since a lot of us still don't have access to full gym equipment :)
I've been aksing myself the same question....I mean I love these workouts....but for me...gyms are still in lockdown, so any ideas for doing upper part exercises like this while people are really away of gym across the globe....since yes, many may wish to go back to gym... but in various countries from which people follow this channel....it's still not possible....and we still don't know when it will get possible again.... and would be nice to watch something we could do even away from the gym....
@@femmeNikita27 Look for 'body weight strengthening' on You Tube. I do a lot of Pamela Reif. I'm able to do them cuz I always do a warm up and cool down first. I'm 68. Always keep it doable. U can workout if u hurt y'self.
What would be a first step towards this kind of a work out? I’m easing back into working out after long term illness. My heart rate spikes way too fast when exercising because I have zero endurance right now. What would be a good absolute beginner routine? Right now Im going on 10-15 min walks once or twice a day and that’s kind of my limit I’ve noticed...
I'm in a similar situation. I recently had an organ transplant after years of chronic illness. Prior to falling ill I was extremely fit and active but lost all of that as I became so unwell... I almost died. So obviously I'm super excited for the day my Drs clear me to start my fitness journey - in the mean time my physio team has me doing very light weights at higher reps and just regular walking to build back basic strength for everyday activities. I'd love to see a beginner video too.
@@heatheralice4572 Yeah similar story here. No transplant, but I used to run long distances before getting sick and work on strength training regularly too. Crazy how right now even walking can be a challenge, right? I find that normal beginner plans (like C25K) are way too much too fast right now.
I'm so sorry you lost so much strength and endurance but glad you are better now! ❤️ Idk where you live or your insurance but you might be able to get PT or rehab services (like cardiac/pulmonary rehab depending on the condition you had) to help provide some individual guidance. Your doctor might have suggestions too. He might say to check your heart rate when exercising and if it gets to a certain BPM (or if you get short if breath), then take a break. Basically you're slowly rebuilding your heart strength back. But if those walks are already enough, you could stick with that and slowly increase the length/time you walk. Separating them into 2 or more walks like you're doing is great too. I also agree with the other commenter, to do very light weights (or even no weights to start) for arm toning. And just do low reps to start, more if you can tolerate it but don't push yourself too much. You don't want to hurt yourself and cause a heart attack. Your strength and endurance should slowly return ❤️
Thank you so much for sharing this!! I was crazy to know how I could plan out my home workouts to get arms like that ❤️ I’m guessing pilates would be just as good for someone who doesn’t love HIIT
Can you please do a video on what protein you use. Trying g to find a natural one that doesn't have added sugars like sucralose. Low in cholesterol, sugars and fats. Thanks
I noticed you didnt include any compound exercises for the arms. Is there a reason for that and do you think women benefit more by doing more isolation work for the arms?
I would love to try this! However, I have a question. You said we can try the full program. Does the nutrition guide come with the workout guide as well? How about your other training programs? Do they come with nutrition guides or only workout guides?
Hello! Im just 16 and i want to build up lean muscle just like gal gadot. Will these exercises help me to get my desired results of arms just like gal gadot. Pls answer me cause i love to have a lean figure as well as lean muscles.
I am going to try this tomarrow, thank you and its so exciting when you show us your workouts, i am always trying to mix things up, have a great weekend .
I love watching workout routines just like this and meal recipe videos. I’ve been eating chicken salads, and chicken and broccoli for months... it’s getting old 😂. Any ideas help!
So happy you were able to and willing to share this with us all Agnes! Thank you. I love her arms their not to bulky, that it takes away from her femininity😍 Keep up the great videos! I'm 30 years old and JUST getting into exercise, nutrition, health and it's quiet complicated with all the info out there**** So, thanks for making each videos easier to understand the subject your explaining Agnes😆😀🙃😍😎
@@magnus_method You just made me so so happy!!! Thanks so much. I have no idea what I did wrong before, but thank God you are right! 😁🙌 Sold and started! AMAZING. Rock on! 🙏🌟
I first tried it with Yankee candles (about 3 lbs) After 1 week, they were too light. I plan to visit Planet Fitness ($10 month) to find the right ones for me, but I may get hooked on the gym for a while, cuz I want to keep increasing the weights. I see used weights at the thrift stores a lot.
@@magnus_method look forward to it. I much prefer function than bodybuilding programs to over emphasis every single muscle. Hope all is good your side. Thanks for everything you do
This is great! Would you consider creating a video guiding what adaptations you have to do when you have a hiatal hernia? There's very little info and I'm finding it very difficult to work out :(
It’s all about consistency. 🥂 Even for those who can only do 10 minutes each day due to whatever. Consistency and letting your body and life slowly evolve to what you want or need.
It is easy to train movie stars who already look thin and lean. I am 5'2" and 75kgs I have worked so hard to loose weight but it's not as easy as it may be for movie stars,models etc
honestly I don't understand the american standard of working out at least 5 days a week. how is that even possible physically and, more importantly, mentally? please somebody enlighten me because I, as someone who has 3-4 years of experience, can barely survive 4 days workout and still manage to burn out sometimes. I can't say that I'm working out too hard or too long tho so please help me out
@Em Yup, I even just read a tweet saying “don’t take PTO because it’s inconvenient for your coworkers and company you work for.” A company that will replace you within 24 hours if you were to die. Outrageous.
![Wonder Woman 'Batman v Superman' Behind The Scenes [+Subtitles]](/img/n.gif)
Warm up cardio
HIIT 20 on, 20 off, x6
Alternating bicep curls 8rep x3
Skull crushers 12rep x3
Superset # 1: bicep cable curl, triceps push down 12rep ea x3
Superset # 2: is bicep curl against wall, lateral raise 12rep x3
Hollow hold 45sec x 4sets
[HIIT & CORE daily]
Thanks so much for this! I was looking for something different to do today!
thx. i have no time to listen to the guy.
Thanks for sharing, btw does the HIIT just include 20 on 20 off x6 on the assault bike?
So glad I found this. I really admired her sculpted arms in WW.
I can only imagin what it feels like seeing the final movies with the people you trained and guided! Thank you for all your videos Magnus, they help me with staying disciplined and making a healthier way of living more fun. It has been a lot easier since I came across your channel. Keep up the great work!
Glad you enjoyed it!
You should do a video on what supplements u recommend and what supplements u think are a waste of money
👍🏻
@@magnus_method Not sure if yogurt is kinda of the same thing with the proteins that's in them but there is ALOT of yogurts out there that hide the sugars that's in them nor do many of them taste Delicious. I work at Albertsons and we literally have just a hole wall of yogurts. So, if you could go over yogurts you like and maybe yummy snacks you like to make with them, that would be very helpful Agnes?:)!$
That's like all supplements
Hey would you at one point make a video about training for age 60+ and seniors? Most senior workouts concentrate on annoyingly small weights ands it’s scientifically proven that the older you get, the harder you should work out to prevent naturally occurring muscle loss. YOU ARE GREAT!
The isolated dumbbell curls are very humbling. Nice work man
I tried this and it was a killer workout. I loved it. I don’t have a machine so I sprint around the neighborhood.
Great advice! I also have zero machines and also zero access so this is a good idea!
Thanks Magnus! Very helpful
HIIT and core everyday
Nutrition is KEY!! 🥦🥬🥒🥕
Warm up:
5 mins on assault bike/ other cardio machine
Workout:
- HIIT - 20s on / 20s off on assault bike for 6 rounds
- alternating bicep curl - 8 reps for 3 rounds
- skull crusher 12 reps for 3 rounds
Superset
- bicep cable curl 12X3
- trice push down 12X3
- bicep x10 + lateral raise X 12 - 3 rounds
- hollow hold 45 seconds , 4 rounds - give rest in between
Thank you for writing it down! 💖💪🏽🔥
So kind of you. Thank you so much!
I found his channel and love his workout ,it's tough but worthy the end of the day . Thank you Magnus
This guy deserves an award! Explained well and with science!
I had a heavy gym session today doing half these. I'm a female bodybuilder, and in pain haha. Whatever this guy says about "staying on top of your nutrition" is 85% of everything. I only cheat one day a week... now I'm going into prep & no cheating 😬
I prefer the diet plan you had for Alicia over the carb loaded plans. I get more inflammation with high carbs.
I literally just did this work out at the gym and I discovered how weak my left elbow is so, found something to work on but great work out, the hollow hold is harder than it looks. Now I am about to get rdy to boulder 😸😉 wish me luck
These videos are really helping me get back into fitness and diet. I wish I could afford the app. That's on my list of priorities whenever I can make more money. Until then I'm watching and following these youtube videos daily.
Can't wait to try this wod! I also absolutely impulse bought this coffee machine and can't wait to try it!! Thanks for the fantastic vids, Magnus!
You are so welcome! you'll be happy!
I wanna see how you would train the 40+ group & any tips for those of us that compete professionally 💗
Awesome video! Will definitely try this soon. A great video to see would be something along the lines of effective at home workouts since a lot of us still don't have access to full gym equipment :)
I have several bodyweight programs on magnusmethodapp.com
I’m trying this as soon as the gyms open again in Denmark!
But an elastic band in the meantime, it's the best thing ever. Great alternative to weights.
I bought weights for home. The delivery guy wasnt happy :)
@@nikibineri3675 oof must've been tough to deliver that - hope the weights are working out well for you!
I love these videos! Thanks for posting. I’m in week 6 of Wonder Woman. I absolutely love it!!
Omg just did this workout and I don't think I'll be able to raise my arms over my head tomorrow 😂
Hi Magnus! Glad to see you here. Can you please guide some home base thigh thinning exercises for women. All the best for the rest 💐
First time to watch your video. Subscribed!!
Omg I'm so excitied to try this! 😍I love Gal Gadot in WW
Please do home workouts too for super hero body for men and women both
I thank you Magnus! This is what I really need - I think my arms are the weakest of my whole body :/
Adriana from Slovakia
Gal is stunning!💕
But evil from the inside
She also supports the killing of the innocent civilians in Palestinian. :(
I've been doing these for three weeks. It's killer, but it's totally worth it.
omg i've been waiting for this video 😅 thank you so much!
If we don't have access to a cable machine what is a another method that you'd recommend of achieving the bicep curl and tricep push down superset?
I've been aksing myself the same question....I mean I love these workouts....but for me...gyms are still in lockdown, so any ideas for doing upper part exercises like this while people are really away of gym across the globe....since yes, many may wish to go back to gym... but in various countries from which people follow this channel....it's still not possible....and we still don't know when it will get possible again.... and would be nice to watch something we could do even away from the gym....
Use bands or just dumbbells
@@femmeNikita27 Look for 'body weight strengthening' on You Tube. I do a lot of Pamela Reif. I'm able to do them cuz I always do a warm up and cool down first. I'm 68. Always keep it doable. U can workout if u hurt y'self.
Look forward to your videos every week. They are so informative 😊
What would be a first step towards this kind of a work out? I’m easing back into working out after long term illness. My heart rate spikes way too fast when exercising because I have zero endurance right now. What would be a good absolute beginner routine? Right now Im going on 10-15 min walks once or twice a day and that’s kind of my limit I’ve noticed...
I'm in a similar situation. I recently had an organ transplant after years of chronic illness. Prior to falling ill I was extremely fit and active but lost all of that as I became so unwell... I almost died. So obviously I'm super excited for the day my Drs clear me to start my fitness journey - in the mean time my physio team has me doing very light weights at higher reps and just regular walking to build back basic strength for everyday activities. I'd love to see a beginner video too.
@@heatheralice4572 Yeah similar story here. No transplant, but I used to run long distances before getting sick and work on strength training regularly too. Crazy how right now even walking can be a challenge, right? I find that normal beginner plans (like C25K) are way too much too fast right now.
I'm so sorry you lost so much strength and endurance but glad you are better now! ❤️
Idk where you live or your insurance but you might be able to get PT or rehab services (like cardiac/pulmonary rehab depending on the condition you had) to help provide some individual guidance. Your doctor might have suggestions too. He might say to check your heart rate when exercising and if it gets to a certain BPM (or if you get short if breath), then take a break. Basically you're slowly rebuilding your heart strength back.
But if those walks are already enough, you could stick with that and slowly increase the length/time you walk. Separating them into 2 or more walks like you're doing is great too. I also agree with the other commenter, to do very light weights (or even no weights to start) for arm toning. And just do low reps to start, more if you can tolerate it but don't push yourself too much. You don't want to hurt yourself and cause a heart attack. Your strength and endurance should slowly return ❤️
I’ve been waiting for this one!!! You are amazing 🙏🏻🙏🏻🙏🏻
Thanks
I’m about to download your app right now and give it a try!! Also, I’m subscribed!! Love your channel!
Thank you and welcome to the family😉👊🏻
What's the weight of the dumbbells? Merci!
Thank you so much for sharing this!! I was crazy to know how I could plan out my home workouts to get arms like that ❤️ I’m guessing pilates would be just as good for someone who doesn’t love HIIT
What would be a good alternative to the cable workouts? Tho i am planning to get some bands and attach them on the door 🙃
Loved it, amazing video! God bless u ❤️
Can't wait to try this for arm day 💪🏼
Thanks for the workout routines!
How much weight do u recommend for a girl beginner??
Okay. Subscribed!
Can you please do a video on what protein you use. Trying g to find a natural one that doesn't have added sugars like sucralose. Low in cholesterol, sugars and fats. Thanks
Protein works do one that is literally just pea protein, I had the same problem, too many sweeteners everywhere!
@@burtlancaster8599 thanks
@@burtlancaster8599 how do you like the flavor of the pea protein. Is it good or ok. Thanks
I noticed you didnt include any compound exercises for the arms. Is there a reason for that and do you think women benefit more by doing more isolation work for the arms?
I would love to try this! However, I have a question. You said we can try the full program. Does the nutrition guide come with the workout guide as well? How about your other training programs? Do they come with nutrition guides or only workout guides?
Hello! Im just 16 and i want to build up lean muscle just like gal gadot. Will these exercises help me to get my desired results of arms just like gal gadot. Pls answer me cause i love to have a lean figure as well as lean muscles.
Hey Magnus would like to see more HIIT training videos like your 9 min video you did thank you and love your videos
I am going to try this tomarrow, thank you and its so exciting when you show us your workouts, i am always trying to mix things up, have a great weekend .
Is jump rope a good alternative to the assault bike? Working with any cardio equipment at home :)
Absolutely
Great! What about a video about how you built her legs????
Yes I need that too!!
Get his app, it’s literally $1 for the first month and it is 100% worth it
Excited to do this! 😄😄
wow! Loving it! you are what we really need.
I love watching workout routines just like this and meal recipe videos. I’ve been eating chicken salads, and chicken and broccoli for months... it’s getting old 😂. Any ideas help!
What size weights did Gal Gadot use?
So happy you were able to and willing to share this with us all Agnes! Thank you. I love her arms their not to bulky, that it takes away from her femininity😍 Keep up the great videos! I'm 30 years old and JUST getting into exercise, nutrition, health and it's quiet complicated with all the info out there**** So, thanks for making each videos easier to understand the subject your explaining Agnes😆😀🙃😍😎
ILL do IT 💪🏻🥰
alternative cardio pls without any machines? and whats the recommended weight of the dumbbells?
Awesome videos! As a trainer myself I love learning more about your process!🙌🚀🚀🚀
💔😭Why isn't the app available im Switzerland?
It should be!!
magnusmethodapp.com
@@magnus_method You just made me so so happy!!!
Thanks so much. I have no idea what I did wrong before, but thank God you are right! 😁🙌
Sold and started! AMAZING.
Rock on! 🙏🌟
how many times a week did you train gal to do this workout?
How many lbs are the weights that should be used?
I first tried it with Yankee candles (about 3 lbs) After 1 week, they were too light. I plan to visit Planet Fitness ($10 month) to find the right ones for me, but I may get hooked on the gym for a while, cuz I want to keep increasing the weights. I see used weights at the thrift stores a lot.
Let's go! Summer toned arms :).
So are there no rest times before the super set?
Is he the same guy who trained Alexander for Tarzan?? Watched on of Alexandar's interviews
Is a bodybuilding workout different from a functional workout and the results you get?
The short answer is yes, maybe I’ll do a video about this in the future
@@magnus_method look forward to it. I much prefer function than bodybuilding programs to over emphasis every single muscle. Hope all is good your side. Thanks for everything you do
This is great! Would you consider creating a video guiding what adaptations you have to do when you have a hiatal hernia? There's very little info and I'm finding it very difficult to work out :(
workout starts at 2:35
Every hardworking farmer i met always has great body posture. They don’t need spend money on gym.
ok and?
How heavy are the weights she's using?
Depends how heavy she can lift. You gradually build up.
Whats a good set of weights to use?
It's totally individual.
This is awesome! About to download the app now and give it a try. After watching Tomb Raider, I'm absolutely inspired. :) Great Videos!
what kind of weights should I use?
Is 30 min of training each day good?
It’s all about consistency. 🥂 Even for those who can only do 10 minutes each day due to whatever. Consistency and letting your body and life slowly evolve to what you want or need.
Hej Magnus,
Vad rekommenderar du för vikt att använda för en nybörjare för dessa övningar?
How heavy should the weight needs to be?
Starts at 2:32
I cant seem to access your playbook to check out your programs
Gal is the real wonder woman❤️❤️
No she is an evil woman..She also supports the killing of the innocent civilians in Palestinian. :(
How heavy should the weights be? Should you feel fatigue coming up to the last rep?
2:30 starts the workout
What weights did she use?
Had to subscribe because I felt like he really knew I wasn't. 🤣
😉
Hey buddy love the videos can you do one on Ben Affleck batman chest and shoulders
Do a video about her sculpted leg training....you are doing an amazing job dear..thank you.....love from INDIA..
Gal gadot is absolutely gorgeous and fits the role of wonder woman perfectly!
She also supports the killing of the innocent civilians in Palestinian. :(
If Cable is not available?
Cuanto tiempo entrenaste a Gal ?
Respect
just here for curiosity, I will never do these workout I can't even imagine it
How to reduce fat from legs specially calves ?
Cardio and depends on your body.
Gal Gadot and her performance like WW are perfect.
I’d love to see a video about workouts that incorporate a jump rope.
Check out the jumprope dudes, they have many workouts on their channel
@@aaronoldenburger3436 Thanks Aaron!
can i do cardio in the morning and hiit at night
It is easy to train movie stars who already look thin and lean. I am 5'2" and 75kgs I have worked so hard to loose weight but it's not as easy as it may be for movie stars,models etc
Losing weight is very easy.
Gaining muscle is not easy. It's hard on both directions.
Lower body exercises for her?
2:33
Can someone of her bodytype only change so much?
honestly I don't understand the american standard of working out at least 5 days a week. how is that even possible physically and, more importantly, mentally? please somebody enlighten me because I, as someone who has 3-4 years of experience, can barely survive 4 days workout and still manage to burn out sometimes. I can't say that I'm working out too hard or too long tho so please help me out
@Em wow that is not my version of America, thank GOD.
@Em Yup, I even just read a tweet saying “don’t take PTO because it’s inconvenient for your coworkers and company you work for.” A company that will replace you within 24 hours if you were to die. Outrageous.
Ella es tan hermosa 😍
Keep healthy for a beautiful body..
I loooove her arms...and underarms 😍
Hahahahaha
Hope it’s sustainable when she’s older and not too high impact ; )
She's probably a lot stronger than you ;)
I’m here for Gal Gadot, where is she?
Caption reads "How i trained Gal". Maybe thats confusing to you?
She also supports the killing of the innocent civilians in Palestinian. :(.dont be here for her..an evil woman