Name: Playbook - Peter Lee Thomas - W1/D1 Body-Weight Circuit Burner
Uploaded: 2021-02-24T22:39:56.042Z
Duration: 45 min
Description: W1/D1 Body-Weight Circuit Burner

Didn’t realize how out of shape I was 😱💀

Tania

Penelope Hoshide

Miles

Incredible! I feel like I can take the heat after that 🔥 workout

Safiya

Holy shit, 🔥 as hell and 💦. I love this kind of workout. Thank Peter 🙏🏼💪🏼

Hamza

I think I hate you.  😬.  Great workout 🏋️‍♀️

Tamara Myers

Meigan

Ifeanyichukwu Ofunne

Johara Lopez

I swiped wro g it and wouldn't let me go back. I hadn't started the workout yet. I'm sure its fine.

Dani

Estela

It was ok.  I am coming back from shoulder surgery and trying to regain my stamina and strength.   It’s a slow process.

Steffanie

ilovemelilipad66

It was awesome. Couldn’t finish them all though

Guillermo

Phenomenal workout Peter!  Finished 5 sets and doubled reps on the last one!

Justin

The plan was great. My workout needs to be better. Long road back. But felt good to get started.

James Millership

Great workout, decently challenging. Also, good length of time. Thanks !

Julia Reid

Matthew

Julie

Mojgan

Leigh Bigley

Haley

Hi I started your program and had to stop for surgery.  Im back and more than ready for the challenge! Great first day start.

Anonymous

Could you please include short videos on how beginners can do some of the moves. I'm particularly struggling with the sit up to standing move. 
Thanks

Rudo

Rahul

Katherine

Great!
But I am being precautious as I have a minor back problem

Rabab Khodary

So good! I underestimated my fitness! Did all 10 rounds, but wanted to quit at round 5. Is this an okay workout to do on an empty stomach?

Courtney Hurd

So hard!! Omg.  I was only able to do 5 rounds but by the end of the month I’ll do all rounds.  Loved it!  Thank you!

Claudia

Holly

First time I EVER finished all 10 sets!  PROGRESS 🙏

One of the most brutal workouts I’ve ever done!  ESP when out of shape.

that was the most demanding workout i've done so far!! great fun <3

I hope this work out really works cos it's so intense

Thiv

Have modified versions for beginners... etc.  before and after stretching.

Cindy

Tara

Pati

Challenging without being too difficult.  I appreciated the decrease in reps to accommodate my current fitness level.

Thank you,

PS. I have loved Halle Berry for years.  She is my inspiration.

Tonique Williams

Great! Efficient and challenging. Did 5 round any first time - plan to increase another time!

Sheila K

Great! But I should be at home . Unfortunately we don't have all the fixtures. I am 36 . Weight 53 kg. I'm slim . I want to strengthen my muscles and build them up a little.

Irishkin;)

Hey Peter, first of all thanks for the amazing workout! Was sweating a lot))) However, it would be great, if it would be workout without any equipment! Or how can I exchange the 2 exercises that require equipment? 
All the very best and greetings from Kyrgyzstan! Edith

Edith

Daisy Mungai

Caitlyn

Nina

Super super hard. Did 8 rounds! Couldn’t do more :(

Rohan Dhoot

Thanks for the excellent at-home “quarantine” workout to stay strong through the pandemic!

Kerry

Mario

Welcome to A-List Fit. This is some of the programming I do with my A-List Celebrity clientele. 

 This program is for men and woman looking to sculpt lean muscle while becoming more mobile. My workouts are mostly in circuit style format to keep that heart-rate up to burn those calories and tone your physique.  

My workout are mostly one giant circuit/HIIT format. I provide a beginner and advanced version. Weeks 1-2 you can follow the beginner track and then weeks 3-4 you should graduate to the advanced versions. 

Todays workout: 
Today's workout advanced can do 10 rounds (equalling 100 reps per exercise) and intermediate can do 3-5. 

**Pay close attention - you do each round in descending amounts depending on where you start. Let's say you want to do all 10 rounds: 
Round 1 do x 10 of each exercise
Round 2  do x 9 of each exercise 
Round 3  do x 8 of each exercise

Etc...

You want to go as fast as you can through each round. Consider taking the first 1-2 rounds at a slower pace until you get comfortable with the circuit. Advance can do 10 rounds which is very challenging. Beginners and intermediate can do 3-5 rounds. The rounds go in descending rep count

**Pay close attention - you do each round in descending rep count depending on where you start. Let's say you want to do all 10 rounds: 
Round 1 - 10 of each exercise
Round 2 - 9 of each exercise 
Round 3 - 8 of each exercise
Round 4 - 7 of each exercise
Round 5 - 6 of each exercise
Round 6 - 5 of each exercise
Round 7 - 4 of each exercise
Round 8 - 3 of each exercise
Round 9 - 2 of each exercise
Round 10 - 1 of each exercise

- Keep hands a couple of inches apart in plank position
- Lower your body, bending at the elbows
- Keep your elbows close to your body
- Extend your arms pushing through your hands
- Engage your chest as you go up

Diamond Pushups 💎

You can do this movement on anything that can support your weight (bar, bench, table, etc.) 
- Place your feet on the floor 
- Hold on to the grips, extending your arms
- Pull your body up keeping your core engaged 
- Bring your chest up to the bar
- Return to starting position

Inverted Row

- Stand with your feet shoulder width apart. 
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- Continue down to full depth - Quickly reverse the motion until you return to the starting position.

Air Squats

- Stand on one leg
- Then drop down, allowing only the one foot to touch the ground. 
- Pushup and regain your balance, then explode straight up with a mini jump, landing on the same foot. 
- Switch sides every two reps.

Single Leg Burpees

- Start in plank position 
- Keep your core tight
- Bring one hand up and touch your pocket 
- Bring your hand down and repeat on opposite side

Plank Pocket Taps

- Jump up using momentum with your arms and legs. 
-Perform a jumping jack in mid air. 
- Repeat and attempt a rhythm when connecting these.

Atomic Jacks 💣

- Take a large step backward with your left foot
-  Lower your hips so that your right thigh (front leg) becomes parallel to the floor
-Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep

- Replicate on opposite leg

Backward lunges

- Keep one leg of the floor (keep extended leg engaged)
- Bring your elbows back as you come down
- Extend your arms to come up
- Switch legs every five reps

Bodyweight Dips + Leg Extension

***You don't have to do the split jump. You can jump and tuck in both knees - 
do high knees or just the jump itself. 

***The additional jump increases the challenge. 
- Jump onto a bench or sturdy couch ( keep your chin up)
- Jump off and immediately jump up
- Extend legs laterally at the top of the jump

- If you can’t just up on an object, always modify and walk up and walk down one foot at a time.

Plyo Jump + Split Jump

- Lay on the floor and place your feet under dumbbells
- Use your arms if needed for momentum
- Perform a crunch and go into a standing position
*** Try going slow on the way down and control the movement with finesse.

Boxers Sit-Up

Full-body circuit

W1/D1 Body-Weight Circuit Burner

This workout has a lot of fun variety! It had me feeling like a kid 🤩

Back flips are ridiculous for most of us🤣

Sara

Tough but so glad I did it! Day two! Woop woop

W1/D2 Med ball circuit - stability  & core circuit

Another incredible workout. I can feel myself toning up from just three workouts. This app was just what I needed to push out of the stagnation in my workouts. Thank you Peter.

Peter, I love this man 🙏🏼💪🏼 appreciate it so much

Challenging and compound movements so time effective

Geeta

W1/D3 Full-Body Dumbbell Circuit

Tetyana

Love it!!! Such an amazing workout that gets your heart rate up and is challenging

Alexandra

This was so hard. I couldn’t complete all the sets with knee issues but glad I persisted and did modified versions

W1/D1 Body-Weight Circuit Burner

Community

More workouts from Peter Lee Thomas