Name: Playbook - Chanel DeLisser - W1/D1
Uploaded: 2024-03-04T18:10:48.745Z
Duration: 60 min
Description: W1/D1

Amazing. It was my first workout on the app and was hard but very worth it.

Beauty

Shania

Katarina

I wasn’t able to complete the entire workout but it was very good !

Mimi

Asia

I could feel the burn baby! Slim thick on da wayyyy

Shannon

Ashley

Renarda

The burn was soooo good. I know i’m gonna feel it tomorrow 😬

Evon

Elizabeth

The workout was good- modification instructions for some of the ab work would be good :)

love it already feel the gains gaining 😭

Marely

Ruth

Patricia

Angelica

It took me a minute to get through it but I did it and it was worth it!

Desiree

Lisa

Whew.. I know it will be worth it in the end!! Loved this workout, definitely feeling the burn after my quad supersets

Karima

Junel

Brianna

Tashi

Wow this workout is awesome. I truly enjoyed myself. Looking forward to the results!!!

Ijeoma

Today is the first time back in the gym after a 2 half week break… it was hard but I completely my assessment 🔥🔥

Vicky Smith

It was a struggle and it's only Day 1. I can't wait to see how how strong I am by the end of this! 💪🏾

Amisa

Kimberly

Tumi

1st day of my journey.  This was tuff, but I did it

Planomore21*

Angie

6 weeks exactly until my birthday 🥳 LETS GOOO!!!

kristen

Great but extremely difficult to do with a toddler but I got it done 💪🏽

Keila

This is just where I needed to be! Felt the burn throughout the workout and my body. 💪🏾🔥🫶🏾

DeAnna

Sienna

This was my first day back after not working out consistently for months. Exactly what I needed to keep me on track. Thank you! ❤️

Sydnee

Jennifer

It was challenging but I feel accomplished

Sonora

This really pushed me to push my body to the limit. I’m training to join the police academy and for my upcoming wedding at the same time. This workout remade me miss working out. I can’t wait to see how my mind and body progress!

Nikeia

Kanesha

Amanda

Miosotis

Whew this was intense. But I loved it!!!!

Kiera

Wow…awesome circuit….loved the lay out!🦵🏼👙🔥

Terri

Maaaaan I’m doing the home workouts in the morning and the gym workouts when I get off work!!!  This was amazing and I so needed this!!!!!

Elle

Tasha

Zoë

Omg!!!! Is all i can say!! Love it from beginning to end! A great challenge!

Debra

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 


- 5 min. dynamic warm-up
- 5 min. cardio (jump rope)

Abs:
- 3 exercises ... 3 X 15 reps 
- DB russian twists 
- DB straight leg sit-ups 
- DB chest press w/ leg raise

QUADS 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB seated squats 
Heels elevated DB goblet squat 

SS 2
DB alt. reverse pulse lunges 
DB squat to overhead press 


GLUTES 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB hip thrusts 
DB hip thrusts pulses 

SS 2
DB sumo deadlift  
DB swings

5- minute jump rope interval

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 

EXAMPLE: 
* Do 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

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

DB Russian twists

- Begin by lying supine with arms extended straight up, holding light dumbbells in each hand
- Sit up while keeping the dumbbells overhead

DB straight leg sit ups

- Begin by lying supine on the floor with dumbbells above your chest and legs extended upward
- Lower dumbbells to until the back of your arms touch the floor, while lowering your legs toward the ground
- Press dumbbells back up over your chest as you raise your legs back up

DB chest press w leg raise

- Hold two dumbbells at the shoulders
- Press hips back and lower down until your glutes touch the box (completely sit down and release all tension in the legs)
- Press through heels and mid foot to stand back up

DB seated squats

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

Quads superset 1

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Pulse 2x
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

DB alt. reverse pulse lunges

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
- Bring the dumbbells up to the shoulders and press them overhead

DB squat to overhead press

Quads superset 2

- With a band around your legs above the knee and a dumbbell held in your lap perform banded hip thrusts.

DB banded hip thrusts

- Place a band m just above the knees
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Pulse

DB banded hip thrusts pulses

Glute superset 1

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- Lift Db off the ground allowing it to swing between your legs
- Drive your hips forward propelling the Db forward and up
- Stopping just in front of the shoulders 
- Allow Db to swing down and back between the legs
- Moving immediately into the next rep

DB swings

Glute superset 2

W1/D1

Ciara

Your workouts are fun, dynamic, and energizing! Lovin the flow

W1/D2

My calves were on fire at the end. That 3 part stance was so intense!

Good- wish there was a video option so they would continue running inclusive of the sets. Makes it good for pacing etc/feel like a class with the playlist
For the calf raises it would be good to include a picture of tow positioning.

W1/D3

Difficulty but got through it. Sweat is real

Lola

Those Dumbbell Supermans …. I had to talk myself into the whole way through 😂

W1/D4

W1/D5

Gisele Rigo

W2/D1

Whewww this workout was so worth it! I’ve been having back issues for the longest and did a stretch after floor tricep workout and it popped! I immediately felt that dull aching pain that’s been lingering for years gone!!!!! God is sooo good!!!!!!!!!!

Stormey

I’m loving the workouts! I’m only making it through 2 full rounds in about 45 mins but it’s something for me to work up to 💪🏽

W1/D1

Community

More workouts from Chanel DeLisser