Name: Playbook - Peter Lee Thomas - W3/D5 Core circuit
Uploaded: 2021-02-24T22:39:56.092Z
Duration: 45 min
Description: W3/D5 Core circuit

Please let me know how you do today! Tag me on IG @peterleethomas

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

Turtle Iso Hold 🐢

Core burner

W3/D5 Core circuit

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

Tania

Penelope Hoshide

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

Safiya

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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

Hamza

Challenging and compound movements so time effective

Geeta

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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

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Sharon

Amazing! Can’t believe I did five workouts this week! ❤️

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Tamara Myers

Hope this shit pays off. 10 rounds is no joke.

Laura

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Did this after a Nate Bower boxing workout .
Much harder ..
Maybe will take a small break in between.

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Brielle

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Button for timer is very small almost invisible

DragosVDF

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Loved this program. I will say though that I would appreciate some changes from week to week, just to keep it more interesting. Even changing order or moving exercises between days. 
Any way, good one!

W3/D5 Core circuit

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