Name: Playbook - Peter Lee Thomas - W1/D5 Core circuit
Uploaded: 2021-02-24T22:39:56.057Z
Duration: 45 min
Description: W1/D5 Core circuit

Viera

FAHMIDA MOLLA

Rabab Khodary

Took much self control. I need to learn how to breathe properly through the circuits.

Effective, tho felt just a little repetitive, I still liked it!

Julia Reid

Julie

What did you mean by 20 reps in the turtle exercise, not clear,

Other then that- excellent!

Alternative exercises without foam roller

Laura Carpenter

Michael Butler

I love this core circuit. Your core is going to be burning today. Mostly body weight, I have provided beginner and advanced version. Please let me know how you do! Tag me on IG @peterleethomas

This is the end of week 1. I hope you are loving the program so far, next week we repeat this week and then weeks 3 and 4 we gradually add in reps and/or you should work towards the more advanced versions of the workouts.

Start with an easier weight for the first round. After that, if you can do more weight you should challenge your self, but find your groove first. 

Advanced:
- 5 rounds 
- 20 reps
- 60 seconds or less rest time between exercises and rounds 

Beginner/intermediate: 
- 2-3 rounds 
- 10 reps
- 90 seconds or less rest time between exercises and rounds

- Start with arms extended and shins on the foam roller
- Bring your knees towards your just pulling the foam roller 
- As your knees come closer to your chest round your back and bring your head down
- Extend your legs as you return to starting position

Knee Tucks On Foam Roller

- Hold plank position with your elbows on the foam roller
- Push your elbows forward and backward 
- Let the foam roller roll beneath you
- Keep your back straight and your core engaged

Plank Rollout Foam Roller

- Sit on the ground and place your hands beside you
- Bring your legs off the ground and extend them
- Brings your knees to your chest and extend on the opposite side of the foam roller

Kick Outs

- Hold a low plank position, keep a wide stance 
- Roll foam roller forward and back with one arm
- Keep opposite arm on the floor
- Keep your core engaged
- Repeat on other side

Plank + Rollout

(10 each side) 
- Hold plank position with legs on roller 
- Keep core engaged 
- Touch the floor with your foot, keeping your leg extended
- Keep opposite leg on the roller

Roller Plank + Leg Taps

- Start by laying on the floor
- Keeping your legs extended bring them of the floor with foam roller between legs
- Bring your arms and shoulders of the floor and hold
- Focus on deep breathing and keeping your core engaged

W1/D5 Core circuit

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W1/D5 Core circuit

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