Name: Playbook - Chanel DeLisser - W1/D1 GLUTES + QUADS + ABS + CARDIO
Uploaded: 2024-03-15T17:44:17.112Z
Duration: 60 min
Description: W1/D1 GLUTES + QUADS + ABS + CARDIO

Whitney

Meschelle

Yvonne

Selfmotivated2bebodied@gmail.com

I literally died and came back twice 🥹

Charmin Harvey

LaVashti

Camaryn

Alexis

I burned the most calories that I have ever burned with this workout. I’m glad to push myself to be better.

Candace

Challenging!! But so worth it!! Feel empowered after just one day!!

Dani

Intense and good for my 1st workout in a few months….

Great workout! Very challenging but I’m wit it!

Reese

Lateisha Williams

Armaniray

It was great I struggled with with the abs felt pain in my lower back so I’m working to increase my core strength

Shazia

Lolaaa

That was a challenge! Thank you Coco 😅

Felicia

I’m on fireeeee 💪🏽💪🏽💪🏽💪🏽

Tatyana

Great workout, feels good to be back I miss Chanel workouts 💪🏾

Angie

Great workout! I really enjoyed it and I can see how I can develop it by using heavier weights.

Olivia

I’m so tired lol and my legs feel like they are going to fall off

Becky

Love this workout for day one of my four week journey!!!

Sabrina

Akilah

DutchDaDutchess

Ruth

Joel

I almost died lol! But, I loved every moment and glad I chose your app for guidance! Burned 1,000 calories just off of this one workout!🔥

Gabrielle

Just what I needed to get back into it xx

Norma

This was challenging for my first day back at it, but so rewarding. I pushed through with a strong mindset, but nonetheless still with grace.. taking my time and flowing with pure intentions.

Selange

Day 1 completed! I’m feeling really good. So glad to be back in my elevation! 😁💪🏽🔥🔥

Shirelle

Perfect workout plan!!! I was able to finish. It took me a while but i did finish.

Sheala

Such an amazing workout ! I am feeling it !!

Keke

Explosive! I loved it! 🥵🙌🏽🫶🏽

Destinee

This hurt, i couldn’t get through the whole thing. So needed though

Nykeisha

It was great, I couldn’t finish it but my first time back in the gym I’m proud of myself for getting most done my glutes are on fire can’t wait for tomorrow

Maya

I had to start the challenge over and that’s okay… so I started on day one where I left off lol. Today was really good. It’s a great test for sure. Hopefully I can gain speed through workouts as I get stronger!

Xzavia

COACH JAZZ

I almost died my first day back in the gym but I made it through lol

Carlisa Young

alexandria

This workout out beat my behind up today but I love it !

Renee

This was a great lower body workout and also the abs they burned so much! I really felt the workout. Thank you 🙏🏾

Rosemond

Sarah

Chanel

Whew! I started the challenge tonight and it was definitely what I needed. Luckily my trainer worked with me through day one and all the other days exercises I needed help with. Totally on fire. Thanks Chanel! Let’s keep it going girlies

Day 1 was a good start! 😓 Took me longer than an hour but I did it. 😩🙌🏾

Jess

Opal Dove

MONDAY: GLUTES + QUADS + ABS + CARDIO

*5 min. dynamic warm up*

CARDIO:	
5 minute sprint intervals - 6-8 rounds (20 sec. ON ... 10-12 sec. OFF)

ABS:	
3 exercises ... 4 sets x 15 reps 	
DB full toe taps  	
DB single leg toe tap (R. leg)  	
DB single leg toe tap (L. leg)  	
	
QUADS: 	
BB seated squats... 4 sets x 15 reps	
	
DB bulgarian split squat (R. leg).. 4 sets x 12 reps
DB bulgarian split squat (L. leg) .. 4 sets x 12 reps

GLUTES:	
Warm up: 2 exercises ... 2 sets x 15 reps 	
Banded straight leg kickback (R. leg)  	
Banded straight leg kickback (L. leg)  	
Banded fire hydrant (R. leg) 	
Banded fire hydrant (L. leg)	
	
BB hip thrusts .. 4 sets x 15 reps	
	
Glute focused DB hyperextension.. 4 sets x 12 reps	
DB sumo squat pulses...  4 sets x 15 reps

Complete 6-8 rounds of treadmill sprints. Find a speed that works best for you to complete at least 6-8 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 s
* Sprint for 20 secs   —> then rest 12 secs
* Then repeat sequence until all rounds are completed

CARDIO: Sprint Intervals

3 exercises ... 4 sets x 15 reps 	
DB full toe taps  	
DB single leg toe tap (R. leg)  	
DB single leg toe tap (L. leg)

- Lying on the ground with both your legs and arms extended upward
- Crunch up, reaching the dumbbells toward your toes
- Lower with control

DB full toe taps

- 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)

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the bench 
- Press through heels and stand back up

BB seated squats

DB bulgarian split squat (R. leg).. 4 sets x 12 reps
DB bulgarian split squat (L. leg) .. 4 sets x 12 reps

- 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

2 sets x 15 reps 	
Banded straight leg kickback (R. leg) 
Banded straight leg kickback (L. leg) 
Banded fire hydrant (R. leg) 	
Banded fire hydrant (L. leg)

- Start on your hands and knees with a band around your legs above the knees
- Extend a leg and lift it into a kickback

Banded straight leg kickback (R. leg)

Banded straight leg kickback (L. leg)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants (R. leg)

Banded fire hydrant (L. leg)

Glute Activation Warm Up

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

BB hip thrusts

- Start in the prone position with weights held to your chest 
- You want to internally rotate your shoulders and deliberately round your upper back (You want to make sure the majority of the tension is in your glutes on the contraction)
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings
- Pause for a second at the bottom, and initiate the movement by contracting your glutes as hard as possible, then raise back up to the starting position (Try to imagine initiating the movement by squeezing your butt cheeks together)
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Glute focused DB hyperextension

- Stand in a wide toed out stance with a dumbbell forward of the body
- Lower into a squat and pulse up and down for time or reps

DB sumo squat pulses

W1/D1 GLUTES + QUADS + ABS + CARDIO

Carinne

Chaundra Spain

🔥 this part is my strong suit. I’m a herbalist and nutritionist… Been vegan for 3 years now. IG handle: Intrinsichealingco

Gelita

CLEAN EATING TIPS & RECIPES

Bella

My before pictures will definitely be humbling lol but I can’t wait to see how I transform in my after pictures

Michaela

🚨 HOW TO TAKE BEFORE & AFTER PHOTOS

Arms feel like noodles lol I have to work on lifting myself up!

Melinda

Today was my first day back in the gym IN A VERY LONG TIME … it wasn’t too hard. I have some things I need to work on personally but I loved the work out. Can’t wait for tomorrow’s exercise🥲!!

Phoenix

W1/D2 HIIT/ABS + UPPER BODY + CARDIO

Really enjoy this workout 
Je sent bien la douleur des muscles qui  ont travaillé

Ismméa

I wasn’t able to make it to the gym in time before they closed tonight. But I did what I could until they were about to cut the lights off this was intense! I think day 3 is getting me closer to the wall than ever before..

Doris K Davis

W1/D3 ABS + GLUTES + HAMSTRINGS + CALVES + CARDIO

Wasan

W1/D4 HIIT/ABS + UPPER BODY + CARDIO

This was challenging but it feels good.💪🏾

Jamie

A lot of exercises, but I got through most of it!

W1/D5 TOTAL BODY BURN / HIIT CARDIO DAY

Increased my weights this week!🔥🔥🔥

Linda

Ebony

W2/D1 GLUTES + QUADS + ABS + CARDIO

Kelly

W2/D2 HIIT/ABS + UPPER BODY + CARDIO

Lisha

🇫🇷🇫🇷 hello Chanel iam not finish but Iam continue

Erzonia

Naiema

W2/D3 ABS + GLUTES + HAMSTRINGS + CALVES + CARDIO

Tremely

This was not as hard as week 1 , I actually started to add more weight 💪🏾

Meka

W2/D4 HIIT/ ABS + UPPER BODY + CARDIO

Siobhan

Hello I did it yeahhhhh 🇫🇷🇫🇷🇫🇷🇫🇷🇫🇷 I am hereee Paris in the place

W2/D5 TOTAL BODY BURN / HIIT CARDIO DAY

Kiara

The burn is absolutely amazing!!! Gets easier everyday…. Never missing a Monday!

W1/D1 GLUTES + QUADS + ABS + CARDIO

Community

More workouts from Chanel DeLisser