Name: Playbook - Peter Lee Thomas - W4/D5 Core circuit
Uploaded: 2021-02-24T22:39:56.109Z
Duration: 45 min
Description: W4/D5 Core circuit

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!

Huge congrats for completing the program! I truly hope you loved it and you are feeling healthier and fit than ever! 

If you loved the program, I would recommend taking 1 week off and then going after the program again with more intensity! Also, check out the Fight Club program! 

Please tag me on IG with a sweaty selfie!

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

W4/D5 Core circuit

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

Tania

Penelope Hoshide

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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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