Name: Playbook - Chanel DeLisser - W1/D2
Uploaded: 2024-03-04T18:10:49.261Z
Duration: 60 min
Description: W1/D2

Lauren

Samantha

Angela

Chris

I definitely felt my muscles burning 😍

Brianna

Derrian

Valerie Arámbula

Definitely worked up a sweat! Amazennnn workout!!

Angelica

definitely helped me work on my core & posture/mobility

Brionah

Day by day it’s gets easier!! Today was amazing!!!!

Brieyeah

I’m getting better it was great challenge

Etolia

Definitely had trouble walking today from yesterday’s day 1 workout but once I started day 2… I suddenly didn’t have that new baby deer walk anymore 🤣 I surprised myself. Definitely proud of myself. I still need to work on my breathing and form but practice makes perfect right? 🥰 Excited for tomorrow

Charliah

Awesome again everyday Is a hit🥵🥵🔥🔥

Ta’kevia

Monica

Amazing workout per usual!! 💪🏾 I didn’t have anything to attach my resistance bands to, so I had to improvise!!

OMG! This at home workout was no joke ! Couldn’t make it to the gym today but I felt the burn 🔥😱♥️

Whitney

Shani

I really enjoy this workout! I felt like I pushed through a lot better in a more timely manner than yesterday!🥳🙌🏾

🌟Makynia⚜️

Day 2 !! Was phenomenal !! I’m ready for day 3 !!

Rochelle

Kentrell

Starr

Bella

I felt the burn especially in the abs part.

Rhema Gresham

This was fire! I’m petite and it feels good to see the pump after every workout.

rita

Really helpful if at each session we include the necessary equipment. Otherwise no issues. It's just a little annoying to have to go in and preview each video to see what I need without risking interrupting my work out.  Also would be great if the timer was automatic and if there was a way to help us keep track of how many times we do our reps.

Elsie

Brandy

I sweated a lot during this workout. I did substitute two band exercises for dumbbells but other than that I loved it

Latasha

Sore, but I'm not gonna stop. Day 2 in da books

Lisa

Great work ! I had to substitute a workout for another that is similar and more comfortable for my back. Love this and ready for day three!

Porscha

My arms have never been more pumped. You’re doing the Lord’s work. Thank you for these workouts!✨

Diamond

Great workout! Only thing is we have to skip to next vs it just going to next automatically

Kreastian

I feel it in my arms and out feels sooooo good!

Kiara

Eileen Ololo

Love how beginner friend everything is. I only modified one exercise that was a bit tough on my knees. But otherwise, I’m enjoying the app.

Brittnay

Tefo  Mogapi

Aleathea

Caity

SugeKickFit

Great workout🔥🔥🔥🔥 loved it⭐⭐⭐⭐⭐

Vinton

Sophia

Definitely woke up sore from yesterday didn’t want to get out of bed lol but I did it and got it done 💪🏾💪🏾💪🏾

Jeneé

Sheesh I did not think I would get through it

Carson

Linniss

I woke up wonderfully sore and I did not know how I was going to make it 😂! I did it though, it took me 1 hr 24 min and I did extra reps ( to feel the burn more). I am actually excited for tomorrow 🥹🥰!

Elexus

Melissa Harden

Arelina

TUESDAY

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

- Mid back turns 
- Shoulder stretch 
- Tricep stretch 
- Neck rotations

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

- Curtsy lunge jumps
- Mountain climbers
- Banded static squat boxer punches
- Dumbbell kneeling squats

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

- Full body T-crunch
- Bear plank to pike up
- Dumbbell overhead sit-up

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

Superset 1:
- Banded back rows in squat position
- Bent over reverse fly

Superset 2:
- Dumbbell single arm row (right side)
- Dumbbell single arm row (left side)

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

- Banded bicep curls
- Banded kneeling face pulls to hammer curl

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

- Banded bent over tricep kickbacks
- Overhead tricep extension

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

- Mid back turns 
- Shoulder stretch 
- Tricep stretch 
- Neck rotations

- Rotate upper body from side to side
- Focus on range of motion

Mid Back Turns

- Place both arms together behind your back
- Lift as high up as you can
- Lower down and repeat

Shoulder Stretch

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

- Rotate your neck in a circular motion, both directions
- Focus on mobility

Neck Rotations

WARM UP 2

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

- Curtsy lunge jumps
- Mountain climbers
- Banded static squat boxer punches
- Dumbbell kneeling squats

__________________________________________

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

- Step one leg back behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward 
- Hop to the other side and repeat 
- Working back and forth

Curtsy lunge jumps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Hold your knee at the top of the move
- Repeat with the opposite side

Mountain climbers

- Stand in a low squat position with a band looped around your back and the ends in your hands
- From the low position alternate punches with your hands

Banded static squat boxer punches

- Holding dumbbells at your shoulders Walk your feet from a squat position down to kneeling and back up
- Repeating for time or reps

Dumbbell kneeling squats*

HIIT

ABS:
3 sets of 15 reps each

- Full body T-crunch
- Bear plank to pike up
- Dumbbell overhead 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  —> 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

- Crunch up tucking your knees in and reach your hands together under both legs
- Extend back out

Full body T-crunch

- Get into a bear crawl position plank
- Raise your hips up into a pike position
- Lower back down

Bear plank to pike up

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

Dumbbell overhead sit-up

BACK:
3 sets of 15 reps each
 
Superset 1:
- Banded back rows in squat position
- Bent over reverse fly
__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Attach a band to a stationary object at roughly waist height
- Hold on to the ends of the band and step back to add tension
- Lower into he bottom of a squat
- Perform banded rows from the low squat position

Banded back rows in squat position

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Bent over reverse fly

BACK

BACK:
3 sets of 15 reps each

Superset 2:

- Dumbbell single arm row (right side)
- Dumbbell single arm row (left side)

__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

- 12 reps each arm

Dumbbell single arm row (right side)

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm row (left side)

BICEPS 
3 sets of 15 reps each

- Banded bicep curls
- Banded kneeling face pulls to hammer curl
__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Bring your hands up towards your shoulders
- Engage your bicep at the top 
- Keep your core tight

Banded bicep curls

- Attach a band to a stationary object in front of your
- Get into a half kneeling position and hold the band with both hands
- Pull the band towards your face keeping your elbows high
- Release to full arm extension
- Curl your arms with your palms facing each other 
- Release to full arm extension

Banded kneeling face pulls to hammer curl

BICEPS

TRICEPS 
3 sets of 15 reps each

- Banded bent over tricep kickbacks
- Overhead tricep extension
__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Start by bending at the waist, keep your back flat
- Extend your arm engaging your tricep 
- Keep elbow high, the only thing moving should be your forearm

Banded bent over tricep kickbacks

- Lower the dumbbell behind your head 
- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

TRICEPS

W1/D2

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

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

W1/D2

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