Name: Playbook - Chanel DeLisser - W1/D1
Uploaded: 2023-02-22T16:04:11.832Z
Duration: 60 min
Description: W1/D1

Enjoyed every moment definitely broke a sweat!

Jasmine

It was strenuous but awesome. Couldn’t do 2 of the exercises due to not having the equipment at the gym.

Shonda

My body is feeling all of these workouts today 😭😭💪🏽

Briana

Blondee

Sandra

Kazani

First time doing this workout and man was it a killer, but great! I needed a challenge!

Sophie Hall

Naomy

Wheeeww !! Man this one wore me out . I really pushed myself through it and afterwards I felt great .

Amber

Great burn!!! I added a heavier weights to take it up a notch. Loving the pump!

Georgio “Gigi” Green

still a great workout the second time around!! Body goals 2.0 I’m ready for ya

Kathy Le Maitre

Thought my butt cheeks burnt off my body towards the end. 🥵🔥

Marcela

Nia R.

Harddd 😫😫but I did it and I’m beyond proud of me for making it through☺️☺️👏👏

Archeline

Ashantae Williams

Listen! Week 1 Day 1 exercise 1 almost killed me! Lol…I walked out the gym legs wobbling! I’m exited for what’s to come

Roxanne

I’m typing this as I’m sitting in the gym. The worked out kicked my ass! I love it and I’m coming back for more!

Ashley

Very intense workout!! Great For A first start , I definitely feel the burn !

Ashunti

First day was great, it took me longer than 60mins to complete but I didn’t quit till I was done.

Raymath

Candace

This was CRAZY INSANE BUT I LOVEDDDDDDD ITTTT

Shakura

Hard! But good I feel like I pushed myself and got something done! Exactly what I need!

Deziray Selena

This was tough not gonna lie! 🙌🏾 I needed this!

Savannah

Aisha

1st day challenging .. cant wait til i improve.. but love the app and the workouts

Jana

Raquel

LaVeta

Melanie

Lorrett

This workout was tough but very good. I am doing a fast so towards the end, I could not finish all my reps but I’m coming for it all after I start picking up my eating.

Domicia

Didn’t get to do everything due to the gym equipment but the ones I did were perfect definitely love how this started off can’t wait till week 4

Octai

It pushed me for sure. But I loved the workout.

Trina

Abigail

Back on it !! Starting fresh amazing workout !

Alexis

Alexis Preston

Suporia

Kiuntai

Not sure if I was supposed to do one exercise 3 rounds before moving on to next exercise. Or was I suppose to alternate exercise for 3 rounds and then move on to next section.

Mariel

The workout was good🤩But it would have been nice if we were able to write down how much weight we used on each exercise in the app, while working out.

Anastasia

Shanti Monique Washington

Amazing workout! I love that I was about to sweat like that without having to spend so much on a personal trainer! Thank you!

Always a joy when I complete these workouts!

Brandy Jo

Great workout. Just enough challenge and provided a high calorie burn!

Shanea

Yaney Baeza Salinaz

Wow! What a great start to a new year. The workout was intense and I loved it. It hurt so good.

Tracy

Mariah

Taylre

I honestly find it impossible to finish these workouts in an hour. I need at least 2 hours :(

imabong ibanga

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

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


MONDAY	
ABS	
3 exercises ... 3 X 15 reps 	
DB alt. plank rows 	
DB alt. leg raises with reach	
DB full toe taps 	
	
	
	
QUADS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
leg press (narrow stance)	
leg press (wide stance)	
	
SS 2	
quad extensions 	
smith machine sumo squats 	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
BB hip thrusts 	
BB hip thrusts pulses 	
	
SS 2	
glute focused DB hyperextension	
DB sumo squat pulses

- 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

- Come into plank position with a dumbbell in each hand
- Make sure your back is straight and your hands are stacked under your shoulders
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Lower the dumbbell with control
- Repeat the row movement, alternating arms without losing the stability of your plank

DB alt plank rows

- Lying with your legs and arms extended, light dumbbells in each hand
- Alternately raise one leg, reaching the opposite hand toward your toes, lifting your upper body off the floor
- Lower with control
- Alternating back and forth for time or reps

DB alt. leg raises with reach

- 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

- Keeping your back flat against the pad
- Place your feet in a narrow stance on the platform
- Unlock the platform
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press (narrow stance)

- Keeping your back flat against the pad
- Place your feet in a wide stance on the platform
- Unlock the platform
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press (wide stance)

Quad superset

- 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

- Stand in a wide toed out stance, bar across the upper back
- Lower into a squat by sitting the hips back and down to parallel 
- Stand up to full extension

Smith machine sumo squats

- 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

Glute superset

- 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

It was a nice workout! Makes me look forward to the next day

I feel amazing and my triceps feel like they’re going to fall off

Amanda

wheww i work out daily but some of these almost took me out 😂🤣😂 DEFINITELY LOVE THIS CHALLENGE

ileyah

W1/D2

Mimi Agbobli

Whewww ! 😰🥵 that workout whooped my behind! After day 1 & 2. You definitely have to stretch good before this one. Excited for day 4!

Mikala

Sommy

W1/D3

Grace

Loved the workout!! Arms are burning but it feels good

Kristen

W1/D4

The burn was real today! We made it through our first week ladies!!

Crashandra

W1/D5

Jade

These workouts are just different!🔥🔥

Jazmyne

I went heavy and did 4 sets for some. This was so challenging. Great workout!

W2/D1

Tomekah

Rhandi

W2/D2

Leg days have slowly but surely become my favorite days to workout. 🔥🔥

W2/D3

Tough workout. Truly felt the burn from the triceps, but gonna keep grinding

Charchar

Dionne

Asha

W2/D4

Good times training !! I’m exhausted !!

W2/D5

Keisha

The Bulgarian squats are a move that challenged me along with the hip thrusts (new variation never seen b4). I’m looking forward to perfecting my execution in both. Thanks for the challenge Chanel!

Katisha

W3/D1

- awesome workout !! Them suicide planks though, GIRLL painful !!! I got through it though

Jasmin Pretti

W3/D2

This was challenging 😥 but we got it done ✅

Diamond

W3/D3

My arms are on fire 🔥 lol but got it done ✅

It took me 4 hrs to complete the strength training portion. I will do the HIIT for my warm up on my next work out. These supersets are no joke! Plus I’m doing 20reps vs. 15reps & those extra 5 reps per set almost take me out each time. 

Excited at my progress tho. I was able to do the bench tricep dips and the bent rows I kept my spine neutral this time. Much better form! Thanks for the challenge Chanel.

W3/D4

Angel

The Smith Machine Step Ups did me in!🥵

Playing catch up like usual,  but I'm here enjoying this great workout!

Karen

W3/D5

For these supersets I have to do (2) gym sessions in between work. One In the early afternoon and one in the evening. Loving the challenge tho. I found an easier way to do the Bulgarian split squats (put your hip thrust pad on a barbell on the squat rack. Lower the barbell it self to the desired height for your ankle to rest in the muddle. BOOM THANK ME LATER) It made a huge difference being that I had a better foot placement.

Still need to finish strong.. great workout✨️

alexandria

W4/D1

I’m on the last week finally lol. These workouts still kicking my 🍑 but I’m still in it to win it 💪🏾⭐️
If your reading this follow me @tishabefitbewell

W4/D2

Last workout of 2022…2023 here I come! Looking forward to more Chanel💕🤣🥳

Well, my calves will be sore tomorrow but that’s ok. 🦵🏾🦵🏾😄

W4/D3

Loved it as always.  I love having you as my pocket coach🙌🏾

First workout of 2023. Excited to finish and repeat this entire fitness plan while taking it up a notch in more reps & decreased rest time. 🏆

W4/D4

I am going to do this entire challenge AGAIN!! I loved how I was pushed to a new level. It took me 2 months to complete but I have increased my stamina and mental strength so that’s all that counts. This last week I noticed I can complete the entire workout in a gym session VS. Having to split the workouts over 2 days. Super proud of myself & everyone else that will complete this challenge!

Finally finished the challenged. A week late but grateful for completing it. It was a great experience and I look forward to incorporating these workouts and future challenges. Thanks so much  and congratulations to everyone who took on this opportunity ✨️

W1/D1

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