Name: Playbook - Peter Lee Thomas - W4/D1 Body-Weight Circuit Burner
Uploaded: 2021-02-24T22:39:56.095Z
Duration: 45 min
Description: W4/D1 Body-Weight Circuit Burner

Great job getting to week 4! 

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 - 10 of each exercise
Round 2 - 9 of each exercise 
Round 3 - 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

W4/D1 Body-Weight Circuit Burner

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

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

Hamza

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

W4/D1 Body-Weight Circuit Burner

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