Name: Playbook - Chanel DeLisser - W1/D1
Uploaded: 2024-03-04T18:10:49.222Z
Duration: 60 min
Description: W1/D1

Had fun. Cussed. Got sweaty. Didn’t die. 🤣

Lauren

Angela

Intense!! But exactly what I need if I want it I achieve the body I swear I want

Belle

I’m a beginner with the bands and normally do YouTube or get on my stationary bike. This workout is tough for me and I didn’t finish but I will keep trying.

Ebony Melvin

😓Pushed through and got it done. After not working out for a month or so. Going to get back consistent. And doing what works for me, even if I have to break it up or only work out 3 times a week.

Aryielle

I’ve been slacking but I’m starting from the beginning! Thank you for a great workout

Whitney

First day back and I’m happy this one whooped me right back into shape! 

*Reminder keep going!

Lehua

You were awesome missed a star on the swipe

Tonya

Brianna

I had to modify a bit but I didn’t die.

Derrian

Nisi

Great burn! Looking forward to this challenge!!

Melissa

Wow feel the burn after completing the 6 weeks challenge.

Sianadeye

Judie

Valerie Arámbula

Whoo!! Your exercises are 💯💯 I didn’t make it through all reps but I’m feelin it!

Olivia

Angelica

Kadeidra

Desiree

I. Am. Dead. 💀☠️⚰️🥀
This really kicked my ass but in the best way. I haven't been able to really get much activation on my glutes for so long from a back injury. At first was real skeptical from starting w hit and abs but trust the process (from an experienced gymer)

Sarah

I didn’t get to finish the entire workout but am breaking a sweat from doing half of it with the 4 rounds … whew!!! 😅

Brionah

I thought this was going to be a breeze but babyyyyyyyyyyy... No Sir!! This was EVERYTHING 😂

Kosandra

I started my fitness journey a year ago. This is the challenge I've been looking for. My body needed this.

Trina

Very challenging, but I can feel that it's targeting everything I want to grow! Thank you Chanel!!

Cassandra

Dienne Wilson

Shada

Thanks a lot i enjoyed the first session 🥵💪🏾🙌🏾

Keisha

Therese

yvette

Listen… I’ve followed various different trainers online for weeks now trying to set a foundation for what works for me before I start hitting the gym. I feel the burn in all of them, BUT following THIS workout is the first time I’ve EVER broke a sweat!

Kasindra

Best day 1 workout, definitely broke a sweat!

Ashton

It was great!! I enjoyed it! Took me an hour and 5 mins to complete and I’m sweating so it was great!!

It burns so good 💪🏾🔥 I loved this workout

Austin

Challenging as I’ve not worked out in a year.

Yanique

2nd time doing this set because I stopped being consistent after W1 D4 but I’m starting from scratch and this killed me but excited to be back tomorrow! 💪🏽

Brieyeah

My Body is on 🥵🔥 Great start to Round 2 for me!!

Ellie

Geornikqua

First day killed me, I am looking forward to improving

Papiyess

So good tired but ready to put in this work

Gabriella

This was a killer workout 😅🥹 I can’t even feel my legs 😂love it ♥️

Kitso

Great for beginners and advanced workouts! This is an awesome easy to follow format!

Nique H

I’m 6 weeks postpartum and I can say it was a good work out considering I haven’t worked out since before pregnancy

It was tough being day 1 but I’ll get there!

Alana

It was definitely intense 🤣. I definitely need to work on my form and breathing in between. I find myself holding my breath often. My legs are shaking 🤣 feel the burn is an understatement

Charliah

Day one is always the hardest but love the work out.

Ta’kevia

Monica

It’s been a minute since Ive done this ! Best believe im not stopping til it done . It’s wayyy better doing at home than in a gym ! Outside + Me = Peace ✌🏿✌🏿✌🏿🤞🏿🤞🏿🤞🏿

Emms

MONDAY

——————————————————————
5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Lunge stretch 
- Bodyweight squats
- Calf stretch 
- Arm circles

——————————————————————
HIIT CARDIO:  
4 sets each (25 sec ON / 15 sec OFF)

- Floor tap pop squats
- Jumping jack to toe touch 
- Wall assisted high knees
- Dumbbell wall sits 

——————————————————————
ABS:
3 sets of 15 reps each

- Reverse tabletop elbow to knee crunch (right side) 
- Reverse tabletop elbow to knee crunch (left side) 
- Dumbbell sit-up

——————————————————————
QUADS:
3 sets of 15 reps each 

- Banded in- out jump squats 
- Weighted banded sumo squat to calf raise
- Banded dumbbell sumo squat pulses

——————————————————————
GLUTES:
3 sets of 20 reps each 

- Banded pull throughs 
- Banded reverse quadruped hip thrusts
- Banded side step to squat

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Lunge stretch 
- Bodyweight squats
- Arm circles
- Calf stretch

- Step back into a lunge and twist your torso toward your front leg
- Repeat on the opposite side

Lunge stretch

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squat

- Stand with your arms elevated to the sides
- Make circles with your arms to loosen up your shoulders

Arm circles

- Step forward slightly, heel to the ground and  toes up
- Gently pull the toes toward you

Calf stretch

WARM UP 1

HIIT CARDIO:  
4 sets each (25 sec ON / 15 sec OFF)

- Floor tap pop squats
- Jumping jack to toe touch 
- Wall assisted high knees
- Dumbbell wall sits 
__________________________________________

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 25 secs of exercise #1  —> then rest 15 secs
* Do 25 secs of exercise #2 —> then rest 15 secs
* Do 25 secs of exercise #3 —> then rest 15 secs
* Do 25 secs of exercise #4 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

- Start with your feet close together
- Jump your feet out and drop into a squat, reaching down and touching the floor

Floor tap pop squats

- Complete a single Jumping jack
- Kick one leg forward and tap your toe with the opposite hand
- Repeat the jack and kick on the opposite side

Jumping jack to toe touch*

- Place your hands on the wall
- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

Wall assisted high knees

- Hold a single dumbbells straight forward of the shoulders
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Dumbbell wall sits*

HIIT

ABS:
3 sets of 15 reps each

- Reverse tabletop elbow to knee crunch (right side) 
- Reverse tabletop elbow to knee crunch (left side) 
- Dumbbell sit-up

__________________________________________

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  (right side) —> then rest 15 secs
* Do 15 reps of exercise #2 (left side) —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Bring your elbow to your opposite knee
- Return to start and repeat

- 15 reps each side

Reverse tabletop elbow to knee crunch (right side)

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Bring your elbow to your opposite knee
- Return to start and repeat

Reverse tabletop elbow to knee crunch (left side)

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell sit-up

QUADS:
3 sets of 15 reps each 
 
- Banded in- out jump squats 
- Weighted banded sumo squat to calf raise
- Banded dumbbell sumo squat pulses

__________________________________________

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

- Place a band around your legs above your knees
- Perform out and in jump squats

Banded in-out jump squats*

- Stand in a wide toed out stance 
- Hold a dumbbell in each hand and a band around your knees
- Lower into a squat, lift up onto the balls of your feet
- Stand up to full extension

Weighted banded sumo squat to calf raise*

- Place a band around your legs above the knees while holding dumbbells in your hands
- Get into a wide toed out stance
- Lower into the bottom of a squat for squat pulses

Banded dumbbell sumo squat pulses*

QUADS

GLUTES:
3 sets of 20 reps each
 
- Banded pull throughs 
- Banded reverse quadruped hip thrusts
- Banded side step to squat 
__________________________________________

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 20 reps of exercise #1  —> then rest 15 secs
* Do 20 reps of exercise #2 —> then rest 15 secs
* Do 20 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Attach a band to a low stationary object
- Hold the other end of the band between your legs facing away from the attachment point 
- Hinged at the waist stand up straight performing a banded pull through

Banded pull throughs*

- Place a band around your legs above the knee
- Sit on the ground with your feet firmly placed and your hands behind you on the ground behind you
- Raise your hips off the round into a table top position 
- Lower back down to the starting position

Banded reverse quadruped hip thrusts

- Place a band around your legs above the knees
- Step out to one side in a shuffle set
- Squat 
- Step back in a shuffle step to the starting position 
- Squat

W1/D1

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