Name: Playbook - Chanel DeLisser - W1/D2
Uploaded: 2024-03-04T18:10:49.274Z
Duration: 60 min
Description: W1/D2

Candice

The trio towards the end always gets me 🥲

Charity

My arms are officially screaming, but it’s totally worth it.

Latifah

Ruth

Carlea

She WORKED these arms today babey cuz what??? I'm dead!

Cherrelle

E Bulcis

My left arm is deceased. I have yet to finish a complet workout because I’m not trying to scare myself away from this program. So far it’s just the last two workouts that I’m struggling to finish. I’m determined though! Love the challenge!

Arielle

bella

My arms are burning, but feels good to complete .!

Savanna

Mercedes

That last set was a killer on my arms and shoulders 😅

Makeia

Shanna

Tomekah

I wanted to die several times but I kept going …..and I lived yall!

Tiffany

Ebony

It took me forever but it was great! 🙌🏿

Monica O

Bella

Elizabeth

Latonya

Arms feel like I can pick everybody up in this app at one time 😂😂

Rah’Ara

I love how you incorporate the warmup stretches with the warmup walk in your fitness program!!! Something I’ve been looking for!

Kayla Stock

Back at it! This workout tore me up 🤣🔥🔥

Yasmeen

Those DB Arnold presses are my new fave. That burned so good lol 🔥 💪🏿

Coursha

Dang, Chanel got some hard exercises!!!! 💪

Maria

Aryielle

First time competing, second day. Feeling great!

Jakira

Trying to get bk in the swing of things this was very challenging but made it to the finish line.

Kanesha

It was great ! But a bit challenging cause I have zero upper body strength.

Tholakele

Love u Chanel I’m so happy I’m getting my body togetha. I can tell the workouts are working

Shiphrah

Definitely a great workout from start to finish

Brittany Williams

Emily

Brittany

Maudelyanie Jolicoeur

Naadu ago

Keshia

Loved today’s workout. Hopefully soon my arms will stop shaking

Eternity

It was challenging but duable even if I had to change the amount of reps.

Talibah Tamarez

Hard sore from yesterday but showed up today just neeed to keep a positive mindset

Priscilla

🤑🥰Kesh😍❤️

Kennedy

Christina

Wasn’t so easy🙈 but I did it y’all ✌🏽💪🏽💃🏽 and I feel super amazing

Llis

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

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


HIIT CARDIO + ABS (3 rounds... TIMER: 25 SEC ON X 15 SEC OFF )
Pop squats 	
Jumping jacks 	
Reverse crunches 	
Mountain climbers	
	
	
BACK 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
Wide grip lat pull down 	
Close grip lat pull down 	
	
SS 2	
Single arm row (R. arm)	
Single arm row (L. arm)	
	
	
BICEPS X SHOULDERS 	
3 exercises ... 3 X 15 reps	
DB bicep curl to shoulder press 	
DB Arnold press 	
DB lateral raises 	
	
	
TRICEPS 	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
Tricep rope extensions 	
Modified push ups (on knees) 	
	
SS 2	
Lying DB french press 	
Bench dips

- 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

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 CARDIO + ABS

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Grab the U-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip lat pulldown

Back superset 1

- 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 (R. arm)

DB single arm row (L. arm)

Back superset 2

- 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

- 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

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

DB lateral raises

Biceps/Shoulders

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (spreading the rope apart at the bottom)
- Bend the elbows to return to the starting position

Tricep rope extensions

Modified push ups (on knees)

Triceps superset 1

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Lying DB french press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips -

Triceps superset 2

W1/D2

Kelbie

Great, helped raise the bar for my workouts

Tequila

Baby it was intense but I pulled through and did what needs to be done.

W1/D1

Baybeeee I’m tired lol great workout tho

Whitney

W1/D3

Tlhogi

W1/D4

Great workout though I had to improvise on some due to my heavy chest. I pulled through.

Tremely

W1/D5

Beast mode: on
Definitely felt the burn with this workout

Shardaa

W2/D1

W2/D2

W2/D3

Krystal

W2/D4

W2/D5

Glutes and Legs are firm yet juicy asf OHKay!

W3/D1

W3/D2

W3/D3

Sore arm couldn’t go fill out but great workout nonetheless 💪🏽

Love this workout I’m getting really good results i the upper area got my coworkers asking me do I workout … y yes I do

Frenchii

W3/D4

This took me forever but did it 🔥❤️

W3/D5

Great workout as always! 💪🏾🦵🏾🔥

Kurkessa Springs

First day back after vacation and I’m out of it 😩

Shurida

W4/D1

Ariana

W4/D2

Great workout need all the lower body workouts 💪 🤩

Dionne

W4/D3

Brooks

Andrea

W4/D4

It took me nearly 2 hours to execute 😩 but so worth it! 🥵💪🏾

Tough workout but I was able to push through! 💪🏾🔥

W4/D5

Charmell

W5/D1

I love upper body but it also seems to be my longest days.

Tameika

W5/D2

Great workout as always! 🦵🏾🔥🏃🏾‍♀️

W5/D3

Morgan

The workout is a 10/10, but could you incorporate more intense supersets for the abs pls.

Shaquoya

W5/D4

Great workout as always! 💪🏾🦵🏾💯🔥

W5/D5

Almost there! Was fantastic…and I feel amazing!
P.S: Still wishing that a cool down/stretch was included in the workout!

Lystra Ollivierre

W6/D1

Arm game tiiiiiggggghhhhhttt!!!!!!💪💪💪💪

W6/D2

Almost done!! Glad I came out, almost skipped!!

Andreca

W6/D3

Very challenging! Those around the world's were 😮‍💨

Janine

Keep them coming one more to go in this problem let's go

W6/D4

I can’t believe I completed this challenge. This is a big accomplishment for me. Results have been amazing. Thank you Chanel! ♥️

What an amazing challenge!!! I’m ready for the next one! 💪🏾🦵🏾💯🔥🏃🏾‍♀️

W1/D2

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