Name: Playbook - Peter Lee Thomas - W1/D1 Chest + back
Uploaded: 2021-03-04T19:47:41.584Z
Duration: 45 min
Description: W1/D1 Chest + back

Hamza

I liked that it incoporated skills I like to use in my normal workouts and also had weight training. Really hard, but super worth it!!!

Bravo

1 min work - 1 min rest on each exercise
Perform 5 rounds of the entire circuit

- Decline floor press + elevated leg (switch every 3 reps)
- Renegade row + push-ups: row, push-up, row, x2 pushups, repeat
- Boxing: 1 min of continuous: jab cross + slip + slip 
- Alternating floor press (right, left, together, repeat)
- Alternating rows (right, left, together, repeat)
- Boxing: 1 min of continuous: jab cross + hook + slip + slip + slip
- Floor flys + hex press
- Reverse grip rows
- Boxing: 1 min of continuous: jab cross + hook + cross + slip + slip + slip + slip 

*Light hand weights optional for boxing

- Engage your chest as you push the dumbbells up
- Keep your hips up, core engaged and leg almost fully extended

Decline floor press

- Keep core tight and hips squared 
- Engage your lats as you pull the dumbbell up

Renegade row + push-up

- Focus on form and technique first prior to speed and power.

Jab cross + 2 slips

- Engage your chest as you push your dumbbells up

Alternating floor press

- Keep a neutral spine
- As you pull the dumbbell up engage your lats

Alternating row

Jab cross hook + 3 slips

- Engage your chest as you come in or come up
- Focus on form

Floor fly’s + hex press

- Engage your lats as you pull 
- Keep core engaged

Reverse grip rows

Jab cross hook cross + 4 slips

5 rounds

W1/D1 Chest + back

Does anyone know how many calories this exercise burns? Or a gestimate ? I just want an idea of anyone can help. Thank you :)

Bianca

4 rounds..outta time..feeling stiff need to get loosey

Serena

W1/D2  Biceps + triceps + shoulders

W1/D3 Lower body

W1/D4 Chest + back

W1/D5 Biceps + triceps + shoulders

Nina

W1/D6 Lower body

W2/D1 Chest + back

W2/D2  Biceps + triceps + shoulders

W2/D3 Lower body

W2/D4 Chest + back

W2/D5 Biceps + triceps + shoulders

W2/D6 Lower body

W3/D1 Chest + back

W3/D2  Biceps + triceps + shoulders

W3/D3 Lower body

W3/D4 Chest + back

W3/D5 Biceps + triceps + shoulders

W3/D6 Lower body

W4/D1 Chest + back

W4/D2  Biceps + triceps + shoulders

W4/D3 Lower body

W4/D4 Chest + back

Great!!! So excited to get back into shape! Thanks!!

W1/D1 Chest + back

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