Name: Playbook - Chanel DeLisser - W1/D1
Uploaded: 2024-03-04T18:10:48.637Z
Duration: 60 min
Description: W1/D1

lol man girl you be on a mission because hunny im drying lol legs feel like noodles 🤣👏🏽

Rodneisha

Geornikqua

I enjoy it. I feel like I accomplished something I plan for me.

Ericka

Omg! I’m so out of shape but this was a workout that made me sweat. I had to modify some things but I pushed through.

Kenia

Raven

Great challenging exercises...hurt so good...I feel my body goals loading!!!

Lisa Priester

Amanda

Tyshika

Was at first too intensive and managed not to complete everything because level seemed too intense

Roosa

Didn’t have time to make it to the gym .. thought this would be easy was wronggg 🥵🥵🥵

It burned so bad but so good at the same time 😩

Angelica

Killer, my quads and buns are screaming loud af

Sydney Simmons

Best lady to train ever I've completed personal training afaa courses and been army her techniques aren't like Any other that I have ever seen please try this workout

Mandy

Thiri Bhone Myat

33rd birthday loading🔥—- oowwee my legs are on fire💪🏽

Bria

Love, love, love the selected workouts…I needed a switch up and that’s exactly what I got.

Ronnae

The warm up gave me a run for my money 🤣 but the work out was a great challenge! Looking forward to day 2!

Kache

Lystra Ollivierre

Christina

Ieyanna Johnson

Kanesha

kristen

I love it heeere! Workouts are challenging but worth it!

April

I haven't worked out since being pregnant a month ago.  This was challenging, but I love a challenge! Good one!

Nicky M

My lawwd, had me working up a sweat but got through it. Loving the workouts

Lola

Yasmeen

This workout had me sweating from head to toe! I’m not new to exercise and this gave me the challenge i’ve been looking for!

Janella

Emone’

Tonya

Hi Chanel! Very intense I only have one dumbell 30lbs. So I used for the hip thrust. I will get me a set of dumbells and the resistance band for sure. I love everything about this app! I did the Body goal challenge day 1!! I was able to do 30 min on my lunch came back after I got off work and completed I feel so good.💜💜💞Thank you

Tiffany

Dominique

Great!! First workout to have me sweating like crazy

Tiana

Sandra Nwabeke

Haven’t worked out in a long time. Challenging and fulfilling!

Britney

Awesome…doing both bikini and body goals programs…love it!

Terri

Challenging but felt amazing and strong. Once I got started I couldn't believe it was over 💪🏿

Ariel

This workout almost took me out😅 Great workout💪🏽🔥

Johnnie

The warm-up was intense and you can tell that I have not exercise in so long. I will fill it later.

Carla

India

That was hard for me but also rewarding to finish it.

Natasha

This workout was great. My body is on fire. This was 🔥. I love it

Jazmine Butts

Wowsers! This was an emotional roller coaster. First it was “Oh Yes”, Then to “Oh My”, next to OMG!!! But in a feel good HELP ME type of way! This was an excellent first day of workouts and it took me some time to get through it all but I DID IT!👏🏾👏🏾 Let’s GO!!💪🏾

Nicole

AWESOME WORKOUT! Definitely worked up a sweat and felt the 🔥💪🏾

Ashley

Onna

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 


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

ABS	
3 exercises ... 3 X 15 reps 	
Alt. straight leg bicycle crunches 	
DB full toe taps 	
DB chest press w/ leg raise	
	
	
	
QUADS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
DB bulgarian split squat (R. leg)	
DB bulgarian split squat (L. leg)	
	
SS 2	
DB alt. forward lunge 	
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 2-count pulse lunge w/ kickback (R. leg) 	
DB 2-count pulse lunge w/ kickback (L. leg)

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

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Alt. straight leg bicycle crunches

- 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

- 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 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)

Quads superset 1

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Drive out if your front foot, stepping back to the initial position
- Repeat with the opposite leg
- Alternating back and forth for time or reps

DB alt. forward lunge

- 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

- Bend your knees bringing the feet flat on the floor hip width apart
- Rest the weight on your hips
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Dumbbell Hip Thrust

- 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 staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees and pulse 2x 
- Extend both legs
- Kick your back leg up behind you, engaging your glutes

DB 2-count pulse lunge w kickback (R. leg)

DB 2-count pulse lunge w kickback (L. leg)

Glute superset 2

W1/D1

Gisele Rigo

W1/D2

Man I did a dance class b4 this so I wasn’t gonna do this workout. I was looking for something shorter but my glad I did this. Omg the dead lift’s definitely mad it worth it . I felt all the supersets. Thank you!

Meka

W1/D3

Great burn !!! literally feel it everywhere

W1/D4

💀….in a good way ❗️❗️💪🏾😅

W1/D5

Melissa

W2/D1

I love the challenge these workouts give me!!!!

Lisa

Great workout but I never have time to complete the workouts. Being a busy mom 45 mins is all I can get in.

Tequila

W2/D2

W2/D3

The app moved faster than me it should be 5 stars the stars left the screen before i could click all stars! guess my hands are still shaky from the workout

Good workout, fav workout so far💪🏾🙂.

Tracey

W2/D4

I feel myself improving every week!! 7 weeks in 👏🏽💪🏽

Thank you… i always stop here so fingers crossed

W2/D5

This workout made me feel hella powerful. Especially those SL db hip thrusts 💪🏿 🦵🏿 🔥 💕

Coursha

Hilnecia

W3/D1

I’m crying in the way outta the gym. Hate this sh*t, but love it!

Michelle

Woke up at 2 am to workout while my kids were sleep good workout 🔥💦💪🏾 now shower and quick nap before my alarm goes off for work 😩😂

W3/D2

This one almost took me out the reverse lunges with curtsy was a killer!! And my calves are on fire!!! Great workout though!

W3/D3

Loved this workout 😍 this was the most I ever sweat 💦💪🏾🔥🥵

I feel great! Ready to start my day and make some big changes in my life!

Tricia

My whole body on fire..Wasn't prepared for this one but, great workout🤗

Samuda

W3/D4

W3/D5

Ooolllleeee I feel like I just got a BBL 😂🔥💪🏾🥵

Man oh man, last week coming through strong!!! My ass feels 10x fatter 🔥😂

W4/D1

Jasmine

Great way to start the day 💪🏾💦🥵🔥

Patricia

W4/D2

Great workout!!! Very challenging but it’s exactly what I need! I really do hate the calve raises though 🥴

I didn’t feel good today but was determined to get it in 💪🏼

W4/D3

Whew baby the sweat was real 💦😍😂 as always good workout 💪🏾🔥🥵 time to hit the shower 🚿🧼 #Week4Day4Completed!

Cary

W4/D4

Well I completed those 4 weeks now i’m ready to tackle another 4wks 💪🏻💪🏻 These are well put together exercises, i am very pleased I joined this program!

Whew I can’t believe I’m done 🙌🏾 great workout as always 💦🔥🥵 loving my progress from day 1 to today 💪🏾

W1/D1

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