Name: Playbook - Peter Lee Thomas - W4/D3 Full-Body Dumbbell Circuit
Uploaded: 2021-02-24T22:39:56.102Z
Duration: 45 min
Description: W4/D3 Full-Body Dumbbell Circuit

Today we add weights to the program. Your muscles will be burning. You will need dumbbells (or something that is weighted you can shift around such as gallons of water a stuffed backpack or laundry detergent bottles). 

Like the other workouts, this is a large circuit with beginner and advanced versions.

Start with an easier weight for the first round. After that, if you can do more weight you should challenge yourself, 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

- Keep you back straight
- Curl the dumbbells holding at the top
- Perform a squat with dumbbells above your shoulders
- Press dumbbells at the top of the squat (use your momentum to press)

Dumbbell curl to squat and press

- Start by doing a push-up
- Row one weight up towards the side of your body 
-Hold for one second and return to starting position
- Repeat on other side

Renegade Row

- Hold plank position 
- Keep core engaged and back straight
- Use one arm to move the dumbbell beneath your body to the other side, ten move the second dumbbell. 
- Repeat with the other arm

Plank + Dumbbell Drag

- Place your knee on the ground, opposite foot in front 
- Keep your back straight and core engaged
- Lift the dumbbell over your head until both arms are fully extended
- Return to starting position

*** Switch leg position every 4 reps

Kneeling Dumbbell Tricep Extension

- Hold dumbbell with both hands
- Squat with your back straight
- Hold at the bottom of the squat
- Curl dumbbell up and down 
- Stand up in starting posture 
- Curl dumbbell again, press overhead and repeat.

Squat + Curl + Curl + Press

Full-Body Dumbbell Circuit

W4/D3 Full-Body Dumbbell Circuit

Penelope Hoshide

Miles

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

Safiya

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

Hamza

Challenging and compound movements so time effective

Huda

W1/D3 Full-Body Dumbbell Circuit

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

Viera

Dino

W1/D4 Animal Mobility

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

W1/D5 Core circuit

Tamara Myers

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

Laura

W2/D1 Body-Weight Circuit Burner

W2/D2 Med ball circuit - stability  & core circuit

W2/D3 Full-Body Dumbbell Circuit

W2/D4 Animal Mobility

W2/D5 Core circuit

W3/D1 Body-Weight Circuit Burner

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

W3/D2 Med ball circuit - stability  & core circuit

Brielle

W3/D3 Full-Body Dumbbell Circuit

W3/D4 Animal Mobility

W3/D5 Core circuit

W4/D1 Body-Weight Circuit Burner

Button for timer is very small almost invisible

DragosVDF

W4/D2 Med ball circuit - stability  & core circuit

W4/D4 Animal Mobility

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!

W4/D3 Full-Body Dumbbell Circuit

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