Name: Playbook - Chanel DeLisser - W1/D1 GLUTES + QUADS + ABS + CARDIO
Uploaded: 2024-03-04T18:10:48.579Z
Duration: 60 min
Description: W1/D1 GLUTES + QUADS + ABS + CARDIO

Wooo, my shins are protesting, but the rest of me feels good!

Ashley

Really good 
Different than what I’m used to 💦👏🏽❤️

Sage

Whew… first time really working out since post partum. This was tough but the push was JUST RIGHT!!💕💪🏾

Chelsea Ward

Eternity

Great sweat. I’m sure I’m gonna feel this in 48 hrs

Chona

Keisha Forte

1st workout of the year and it wasn’t as bad as i thought it wld be. Once you start it definitely gets easier🙌🏾

Atachnee

Lindsay

Alexus

I feel great!!!!! Like tony the tiger. I never felt so accomplished.  I look forward to working out sgain and getting stronger.

Crystal

Evelyn

First day was cool, it’s all mental. Your videos helped a lot!

tyra withers

Monique

Tasha

The BEST workout i have had in a long time!! Love your work, never stop!! I need you hahah. Love from sweden!

Cornelia

I did everything but cardio.. I pushed through.. took me an hour and a half.

Mercedes

Trenae Johnson

Ruth

Started over again ! Still hard but I won’t quit

Tiffany

Second time doing this plan and it’s hard but so worth it!!!!

I feel amazing! Good to be back 💪🏽❤️

Tindio

Tanya

Bella

Erica

Angela

Today was Day 1! I felt challenged, but pushed myself to complete! Love it

Siobhan

I started the 4 week summer shred. Day 1 was intense but definitely doable!

Dawonna

Sweaty n feeling that leg n glute pump. ♡

Genesis

Day 1 took me 3hrs to complete but I am unashamed of the time just focused on getting the work done & progressing forward! 1 day at a time 1 meal at a time & 1 workout at a time & most of all have fun!

Katisha

So good ! Reallly pushed me and the way the app is set up it made it a smooth workout ❣️

Vlady

Great workout! Motivation I needed after a month off.

Norma

It was dope chile I ain't gone lie it took me more than a hour to complete tho but I finished it all💯💯💪🏽💪🏽😩😩

Mahannie

Listen, I died about 5 times but this was awesome. Thank you for the slow death.

Sierra

Today was my first
Day I did not complete everything with all my sets.
However I feel
Great!! Tomorrow I will
Try again

Bryttani Lewis

Olicia

Great workout to start off this challenge 🥵🦵🏿

Brittney

Hard as hell but I didn’t stop!!! Bday body loading

I'm surprised i did the whole thing without complaining.  Did good for a run sprint proud

Asianna Frierson

Second round doing this workout! Feeling pumped💪🏽

Patreka

Deja

Asha

Jaela

Dionne

Great start to the workout. Not too intense, but you feel the burrrnnnn!!!!

Tiera

Was a hard work!! I hate cardio so I did it first. It took me 1hour and 30 mins to finish work out.. I’m glad I finished.

The intervals on the treadmill were a little difficult to time because of having to adjust speeds between sprint and rest. But overall rest of the workout was great ! A real challenge.

Charity

Latoria

MONDAY	
	
*5 min. dynamic warm up*	
	
GLUTES 	
Warm up: 2 exercises ... 2 sets x 15 reps 	
- banded (kneeling) diagonal glute kicks (R. leg)  
- banded (kneeling) diagonal glute kicks (L. leg)  
- banded abdcutor squats (alt. bet. standing and sitting on bench) 	
	
Superset:
- abductor machine... 3 sets x 15 reps	
- banded abductor machine... 3 sets x 15 reps	
	
- BB banded hip thrusts ... 3 sets x 15 reps	
	
	
QUADS	
- DB bulgarian split squat (R. leg).. 3 sets x 15 reps
- DB bulgarian split squat (L. leg).. 3 sets x 15 reps	
- DB pulse squats... 3 sets x 15 reps	
	
	
ABS	
3 exercises ... 3 sets x 15 reps 	
- DB russian twists 	
- DB single leg toe tap (R. leg)	
- DB single leg toe tap (L. leg)	
	
CARDIO	
- sprint intervals x 8 rounds (20 sec. ON | 12 sec. OFF)

- Get on your hands and knees with a band around your legs above the knee
- Extend one leg behind you as it crosses over your opposite foot
- Left and kick back the straight leg out and away from your kneeling leg

Banded (kneeling) diagonal glute kicks (R. leg)

Banded (kneeling) diagonal glute kicks (L. leg)

- Stand in front of a box with a band around your legs above the knee
- Squat down and sit on the bench
-Spread your knees apart adding tension to the bands
- Reverse the movement and stand up

* Alt. between standing and sitting on bench

Banded abductor squats

Glute warm up

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Banded abductor machine (band below knees)

Superset

- With band around your legs above the knee perform banded barbell hip thrusts

BB banded hip thrusts

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

DB bulgarian split squat (R. leg)

DB bulgarian split squat (L. leg)

DB bulgarian split squats

- Stand with feet shoulder width apart, holding dumbbells at the shoulders
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse up and down for desired time or reps
- Your knees should be inline with your toes

DB pulse squats

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the dumbbell from side to side

DB Russian twists

- Lying with your legs extended and one dumbbell held to the side of your shoulder
- Raise the opposite leg, reaching the dumbbell up to your toes, lifting your upper body off the floor
- Lower with control

DB single leg toe tap (R. leg)

DB single leg toe tap (L. leg)

Complete 8 rounds of treadmill sprints. Find a speed that works best for you to complete at least 8 rounds. 

- Set the treadmill speed to 
- Sprint for 20 seconds, then rest for 12 seconds 

EXAMPLE: 
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs 
* Sprint for 20 secs   —> then rest 12 secs
* Then repeat sequence until all rounds are completed

SPRINT INTERVALS

W1/D1 GLUTES + QUADS + ABS + CARDIO

Burned a lot of calories!! Loved it!! All the workouts weren’t too complicated to follow!

Autumn

W1/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

Beauty

😭😭😭😭🔥🔥🔥🔥🔥😪😪😪😪💪🏼

W1/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

Me and my Mom have been crushing it 💪🏿 😮‍💨

Coursha

Ebony

W1/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO

This workout kicks your butt, but in a great way!!! #ThePerfectPush

Savannah

W2/D1 GLUTES + QUADS + ABS + CARDIO

Excited to be on week 2! 
The workout itself took 2hrs and 15mins. I kept a timer going to push myself and I kept an eye on my rest times and followed the prescribed rest times more. 
Let’s keep growing ladies!! 💕

W2/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

Timeka

W2/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

I’m so happy!! This week I’ve had to increase my weight on just about every exercise or machine 😄

🏋🏽‍♀️🏋🏽‍♀️❤️❤️🥰amazing

Derrian

W2/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO

What’s an alternate leg press exercise when I don’t have that equipment available?

Amber

❤️❤️🏋🏽‍♀️🏋🏽‍♀️💪🏽

W3/D1 GLUTES + QUADS + ABS + CARDIO

W.B.S

Getting stronger❤️❤️💪🏽💪🏽

W3/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

💪🏽💪🏽💪🏽🔥🔥❤️❤️

W3/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

Shardaa

W3/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO

Another great workout! I can see my body transforming. I can definitely tell I am gaining more muscle.

Apryl

W4/D1 GLUTES + QUADS + ABS + CARDIO

Antoinette

W4/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

Selfmotivated2bebodied@gmail.com

Still can't get to grips with cable kicks; otherwise 😊

W4/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

Enjoyed this programme.. have done it twice!

W1/D1 GLUTES + QUADS + ABS + CARDIO

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