Name: Playbook - Chanel DeLisser - W1/D2
Uploaded: 2024-03-04T18:10:48.586Z
Duration: 60 min
Description: W1/D2

Portia

Ciara

Your workouts are fun, dynamic, and energizing! Lovin the flow

Shannon

Elizabeth

Great , love the work out! Didn’t at first understand the reps and etc, but now I get it

Katarina

Sianadeye

Dria

Best day 1 ever! These triceps on fiiiiyyyaaa 🎶

Mandy

Having some music and timer sounds would be a great addition

Sassy

Brianna

Wow this is my second day of workout and I'm ready for day 3.

Ijeoma

2nd day back at the gym completed 🔥🔥🔥🇯🇲

Vicky Smith

Do a video without DB because don’t have any but the pressure STILL applied itself

Loving week 1 day 2 this was tough but doable!

Kimberly

Kendall

Tumi

Brittney Wiggins

Tough work… gotta work on those push ups… had to modify the modified ones lol

Sienna

Whooo this was no joke.Way more challenging than I expected but I loved it.I feel so accomplished ♥️💪🏾

Michaela

Kanesha

Terri

This is a great burn workout. I had to dig deep when my arms were on fire. Whew!

Tasha

Yesterday was a random rest day but back again 💪🏾

Zoë

Melissa

I can already feel this will get easier the more consistent I am! Thanks Chanel! Was really looking to get into shape and not lose my figure!

Brieyeah

Marty

Penny

Amber

I feel amazing! Great way to start my day!!!

Tricia

Esmeralda

Arms were dead by the 3rd round of exercises. Lol definitely enjoyed it!

Kelasia

Hard I modified it but as I keep repeating it I will get there!!!

Abby

Shay

Great workout!!! My arms were on 🔥🔥

April

Shoulders are on fire! The cardio and HIIT portion was so fun to complete.

Theresa

Triceps are on FIRE 🔥. Excellent workout!

Jhaka

Ozcelik96-

Mannnn my arms are on fire !! Great challenging workout 💪🏽

Alexandria Thompson

Rosey

My left arm extremely weak but overall the workout was good💯💯💯

Alciana Tittle

I can’t feel my arms 😩😂 excellent workout tho ☺️

Shelly

It was nothing less of amazing 👏🏽 I'll be fine soon enough

Paris

Crys

Stephanie

I struggled through those push up but I made it 🥵

Austin

it's been a couple of months since I have worked out. It was tough, but my body feels amazing.

Uniquecol Weeks

Aｌｉｃｅ

Omega

Dontsi

* HIIT/ ABS + UPPER BODY * 
- DB= Dumbbell 

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


HIIT/ ABS
- 4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  (3 rounds) 
- Pop squats 
- Jumping jacks 
- Reverse crunches 
- Mountain climbers

BACK 
3 exercises ... 4 X 15 reps
DB supermans w/ ISO hold 
DB single arm row (R. arm)
DB single arm row (L. arm)


BICEPS X SHOULDERS 
3 exercises ... 3 X 15 reps
DB bicep curl to shoulder press 
DB seated arnold press 
DB lateral raises 


TRICEPS 
4 exercises (2 supersets)... 3 X 15 reps
SS 1
tricep long band extensions 
modified push ups (on knees) 

SS 2
lying floor DB french press 
DB bent over tricep kickbacks

5- minute jump rope interval

3 sets each (25 sec ON / 15 sec OFF)

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

- Slightly hopping, you will drop down into a wide squat touching the ground between your feet with your hand
- Hop back up to starting position

Pop squats

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

HIIT/Abs

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on your front leg for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

DB single arm row (L. arm)

DB single arm row (R. arm)

Back

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower the dumbbells in reverse with a slow and controlled movement

DB Arnold press

- Curl the dumbbells up toward the shoulders, engaging your biceps
- Press the dumbbells overhead
- Reverse the movement back to starting position with control

DB bicep curl to shoulder press

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB lateral raises

Biceps/Shoulders

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Tricep long band overhead extension

Modified push-ups

Tricep superset 1

-Perform lying tricep extensions with dumbbells while on the floor

Lying floor db French press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

Tricep superset 2

W1/D2

Amazing. It was my first workout on the app and was hard but very worth it.

Beauty

Shania

W1/D1

My calves were on fire at the end. That 3 part stance was so intense!

Good- wish there was a video option so they would continue running inclusive of the sets. Makes it good for pacing etc/feel like a class with the playlist
For the calf raises it would be good to include a picture of tow positioning.

W1/D3

Difficulty but got through it. Sweat is real

Lola

Those Dumbbell Supermans …. I had to talk myself into the whole way through 😂

W1/D4

W1/D5

Gisele Rigo

W2/D1

Whewww this workout was so worth it! I’ve been having back issues for the longest and did a stretch after floor tricep workout and it popped! I immediately felt that dull aching pain that’s been lingering for years gone!!!!! God is sooo good!!!!!!!!!!

Stormey

I’m loving the workouts! I’m only making it through 2 full rounds in about 45 mins but it’s something for me to work up to 💪🏽

Lisa

W2/D2

W2/D3

W2/D4

Wk3 day1 done🙌🏾🙌🏾🙌🏾🔥🔥

W2/D5

Was really great! Just wish that “Cool Down” was included.
Love this app as it’s a one-stop shop for my daily workouts.
Just really love to see that something as important as a n after stretch was included.

Lystra Ollivierre

W3/D1

Arms are on fire. Great workout! 💪🏾🔥

W3/D2

A great way to get killed in the gym 🥹 I’m dead but feel good as hell!!

W3/D3

Triceps are on fire! Great workout! 💪🏾🔥

😮‍💨😮‍💨😮‍💨 that’s all I can say! 

This shit don’t get easier you just get stronger

I feel amazing! Happy to be back to my normal routine again!!!

W3/D4

I’m getting stronger and the shit feels insane 😮‍💨🔥🔥🔥 I am almost at the end of this specific program but I am excited to see COMPLETE CONSISTENCY when I do the next at home program

My butt feels like I upgraded for 16” rims to 22” rims😂

W3/D5

W4/D1

W4/D2

Perfect workout for a rainy Sunday afternoon 🙌🏾🙌🏾🙌🏾👌🏾👌🏾🔥🔥🔥

Great way to start my day! I feel amazing!

W4/D3

W4/D4

I sweat harder during these workouts than HIIT on my elliptical 😂

I finally finished it!!! After overcoming so many unexpected obstacles! I'm so proud of myself!!!

W1/D2

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