Name: Playbook - Chanel DeLisser - W1/D1
Uploaded: 2024-03-04T18:10:49.257Z
Duration: 60 min
Description: W1/D1

Kelbie

Great, helped raise the bar for my workouts

Tequila

Baby it was intense but I pulled through and did what needs to be done.

Latifah

It was great! Intense, very detailed and the follow along is 10/10! Recovering for day 2😂

Alysia

It was challenging BUT even a person like me, 5”5 250lbs did it!

Tamera

It felt so good to complete this workout on my own!

Dezi

Carmany

Ruth

The juiciest pump ever after this workout!

Tiaira Sey

Amazing! Burning everywhere and good amount of strength. I can feel how strong I am and I’m motivated when I do this. Thank you for these workouts!

Alexis

Cherrelle

Amazing. The best way to get back into fitness after some time off

Kesi

My legs are on fire 🔥 and my body feels great!! Can’t wait for my next workout! Thank you!

This workout is the truth.. only my first day. Anxious to start seeing results!

Leslie Michelle

Tremely

I'm so sore but it's a good sore!! It's the confidence that's it's giving me to do it alone!! That's keeps me going

Janine

I loved this workout. Got me to break a sweat and that’s hard for me to do! 🩷🔥

Lauren

bella

Viridiana Maza

Took everything in me to finish this workout, amazing feeling when completed!

Savanna

Great routine , it was challenging . I just take my time and I got through it.😁

Ericka

Mercedes

It was a good work out lol I was sweating my ass off…

Makeia

That workout was everything. It was tough but I felt motivated enough to get started. Showing up that’s what counts. I had to modify some of the workouts because some of the gym equipment was missing but I was able to use a dumbbell and ball weight where it counted

Shanna

Leyda

Natasha

Phew. Chanel is very strong because she makes the workouts look easy. I'm feeling great and excited for the next one. Definitely will have to pull back on the reps so I don't hurt myself.

Ariana

Tomekah

I finished everything except the last work out.. I love this app

Ebony

This was no joke! I think I shocked my body. I feel accomplished! Great workout. Can’t wait til tomorrow!

Monica O

For someone that works out 5-6 days a week….I’m humbled😂

Maria Shepherd

Naiema

Zlata

Pushed me to my limit sweating and everything. Loved it.

Latonya

Cassandra

Omg! Why did I do this at 5am 😭😭😭😭. My legs and these little cherries better be a full blown peach after 4 weeks 😂😂😂

Tiffany

E Bulcis

Sunshine family

Amazing workout, loved how you showed us how to complete the workout the correct way!

Paris

Andrea

Krystal

Shurida

Oumou Traoré

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 
- BB= Barbell 

- 5 min. dynamic warm-up
- 5 min. cardio 


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	
BB seated squats 	
Heels elevated DB goblet squat 	
	
SS 2	
Quad extensions 	
DB squat to overhead press 	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
BB hip thrusts 	
BB hip thrusts pulses 	
	
SS 2	
BB banded side step squats	
BB alt. lateral lunge

- Set treadmill incline to 15
- Set treadmill speed between 2.0 - 3.0 mph

Complete the treadmill incline walk for a total of 5 minutes.

5- MINUTE TREADMILL INCLINE WALK

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

- 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

- 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 DB goblet squat

Quads superset 1

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet))
- Make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale (Ensure that the rest of the body remains stationary on the seat)
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Quad extension

- 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

- 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

- Perform hip thrust pulses at the top of the hip thrust movement

BB hip thrusts pulses

Glutes superset 1

- With a band around your legs above the knee and a barbell on your back lower into a partial squat
- Hold that position as you step side to side laterally

BB banded side step squats

- In a wide stance with a barbell on your back perform lateral lunges from side to side.

BB alt. lateral lunge

Glutes superset 2

W1/D1

Candice

The trio towards the end always gets me 🥲

Charity

My arms are officially screaming, but it’s totally worth it.

W1/D2

Baybeeee I’m tired lol great workout tho

Whitney

W1/D3

Tlhogi

W1/D4

Great workout though I had to improvise on some due to my heavy chest. I pulled through.

W1/D1

Community

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