Name: Playbook - Chanel DeLisser - W1/D2
Uploaded: 2023-02-22T16:04:11.842Z
Duration: 60 min
Description: W1/D2

It was a nice workout! Makes me look forward to the next day

LaVeta

I feel amazing and my triceps feel like they’re going to fall off

Amanda

wheww i work out daily but some of these almost took me out 😂🤣😂 DEFINITELY LOVE THIS CHALLENGE

ileyah

Listennnnnn!!!! 😰 a bihh is tired, but the burn feels soooo good!! 💁🏽‍♀️

Mikala

I know I’m gonna be sore asf tomorrow! 😩😩

Wynter

This was intense, but I love every moment of it! Day 2 down!

Mimi Agbobli

Sommy

Crystal

Makayla

Angel

By the time I got the bench dips I was so. Eat but I made it through.

Addishia Dixon

This is the most I’ve ever felt productive at the gym. This was some heat!!

Myriam

Zhane B

Workout flowed well. Enjoyed the hiit in the beginning. The ease of using the timer with each exercise and rest segment was perfect. Would love a way to log the weight used with each movement so can keep track of gains.

Shanea

Loved it!! Your workouts make me look forward to coming to the gym.  Its like having your own personal trainer

Dionne

Aimme

Aïsha

Aisha

Very great workout i really felt the workout in my arms !

Torie

Diamond

Tomekah

This one wasn’t that hard, that’s because my upper body is a lot stronger than my lower body but great workout and I am excited to see what 5 weeks will bring!

Keisha

Loved this workout helped me gain my self confidence back! I’ve been in the gym and doing my own thing for about 13 years, I just recently had a baby 10 months ago.. Everytime i went to the gym my workouts were literally all over the place and made me feel less confident.. I’m on Day 2 and i feel soooo much more confident in myself now! Thank you Chanel ❤️❤️

Madison

Mz Tenacious

Hard pushed me but cleared my mind and I feel amazing

Desiree

Kristen

Good workout. I will get better with form the more I do it. Glad I started!

Julie

Alexis

Can’t feel my triceps anymore 🔥🔥🔥🔥 started a week a late but wow !! Between yesterday and now I’m demolished 👏🏽👏🏽

Oumou Traoré

My arms are tight!!! This is going to hurt tomorrow lol

Traci

My arms feel like jello… but this workout made me feel great overall. I’m proud of myself for completing this ✨

Jennifer

Great. Slow and steady gives the burn that I need.

Shar

I love this whole set up ! It’s like your working out with me. It’s so easy to follow and really challenges you!

Lexii Nicho

Adahina

Paris

Joan

Jayla

Great workout. I rarely target these areas so it took me longer than usual

Senseree

I did 90% of the workout have to come back tomorrow (gym closed @ 10pm) and finish the sections I didn’t complete which were the bench Dips & The entire HIIT cardio section. I AM proud of myself for pushing through to show up for myself inspite of a busy day.

Katisha

The Bench dips almost took me outta here!!! Had to change my form just so I could get my sets in but I GOT THEM SETS DONE!!

Natasha

Feeling absolutely amazing! That burn was a great way to start my
day 😊

Timmesha Stringfield

Mariela Arvizu Malfavon

alexandria

Hard but I’m glad I pushed through 🙌🏿

AISSATOU

Melyssa

My Arms will thank me later. But as for now my arms hate me ! 💪🏾😩😈😅

DutchDaDutchess Kamri Douglas

Yuwanda

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

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


HIIT/ ABS	
4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  (3 rounds) 	
bosu ball plank jacks	
mountain climbers 	
in-out jump squats	
jumping jacks 	
	
	
BACK 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
half kneeling SA lat pull down (R. side)	
half kneeling SA lat pull down (L. side)	
	
SS 2	
underhand lat pull down	
weighted back hyperextension machine	
	
	
BICEPS X SHOULDERS 	
3 exercises ... 3 X 15 reps	
Seated DB curls 	
seated bent elbow lateral raise 	
DB lateral raise to bicep curl	
	
	
TRICEPS 	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
tricep rope extensions 	
DB bent over tricep kickbacks	
	
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

- Perform plank jacks riot your elbows on a boss ball for added stimulus.

Bosu ball plank jacks

- 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

- Perform jumping squats switching between narrow and wide stance each jump

In-out jump 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

HIIT CARDIO + ABS

- Get into a half kneeling position and hold the cable attachment with one hand
- Pull the attachment towards your body keeping your elbow tucked to your ribs
- Release the weight back to starting position

Half kneeling SA lat pulldown (R. side)

half kneeling SA lat pull down (L. side)

Back superset 1

- Grab the bar shoulder width apart with your palms facing you
- 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

Underhand grip lat pulldown

- Set up in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position, hold a weight to your chest with your arms crossed, and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line
- Repeat for the desired number of repetitions

Weighted back hyperextension machine

Back superset 2

- From a seated position
- Hold the dumbbells with your palms facing forward
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

Seated DB curls

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

DB seated bent elbow lateral raise

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Rotate the dumbbells to an underhand grip
- Curl the dumbbells up, ending your biceps
- Lower the dumbbells to the starting position

DB lateral raise to bicep curl

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

- From a staggered split stance, hinge forward at the hips
- Extend your arm back engaging your tricep 
- Lower with control

Bent over one arm kickback

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

Enjoyed every moment definitely broke a sweat!

Jasmine

It was strenuous but awesome. Couldn’t do 2 of the exercises due to not having the equipment at the gym.

Shonda

My body is feeling all of these workouts today 😭😭💪🏽

Briana

W1/D1

Whewww ! 😰🥵 that workout whooped my behind! After day 1 & 2. You definitely have to stretch good before this one. Excited for day 4!

W1/D3

Grace

Loved the workout!! Arms are burning but it feels good

W1/D4

The burn was real today! We made it through our first week ladies!!

Crashandra

W1/D5

Jade

These workouts are just different!🔥🔥

Jazmyne

I went heavy and did 4 sets for some. This was so challenging. Great workout!

Raquel

W2/D1

Suporia

Rhandi

W2/D2

Leg days have slowly but surely become my favorite days to workout. 🔥🔥

W2/D3

Tough workout. Truly felt the burn from the triceps, but gonna keep grinding

Charchar

Asha

W2/D4

Good times training !! I’m exhausted !!

W2/D5

The Bulgarian squats are a move that challenged me along with the hip thrusts (new variation never seen b4). I’m looking forward to perfecting my execution in both. Thanks for the challenge Chanel!

W3/D1

- awesome workout !! Them suicide planks though, GIRLL painful !!! I got through it though

Jasmin Pretti

W3/D2

This was challenging 😥 but we got it done ✅

W3/D3

My arms are on fire 🔥 lol but got it done ✅

It took me 4 hrs to complete the strength training portion. I will do the HIIT for my warm up on my next work out. These supersets are no joke! Plus I’m doing 20reps vs. 15reps & those extra 5 reps per set almost take me out each time. 

Excited at my progress tho. I was able to do the bench tricep dips and the bent rows I kept my spine neutral this time. Much better form! Thanks for the challenge Chanel.

W3/D4

The Smith Machine Step Ups did me in!🥵

Playing catch up like usual,  but I'm here enjoying this great workout!

Karen

W3/D5

For these supersets I have to do (2) gym sessions in between work. One In the early afternoon and one in the evening. Loving the challenge tho. I found an easier way to do the Bulgarian split squats (put your hip thrust pad on a barbell on the squat rack. Lower the barbell it self to the desired height for your ankle to rest in the muddle. BOOM THANK ME LATER) It made a huge difference being that I had a better foot placement.

Still need to finish strong.. great workout✨️

W4/D1

I’m on the last week finally lol. These workouts still kicking my 🍑 but I’m still in it to win it 💪🏾⭐️
If your reading this follow me @tishabefitbewell

W4/D2

Last workout of 2022…2023 here I come! Looking forward to more Chanel💕🤣🥳

Well, my calves will be sore tomorrow but that’s ok. 🦵🏾🦵🏾😄

W4/D3

Loved it as always.  I love having you as my pocket coach🙌🏾

First workout of 2023. Excited to finish and repeat this entire fitness plan while taking it up a notch in more reps & decreased rest time. 🏆

W4/D4

I am going to do this entire challenge AGAIN!! I loved how I was pushed to a new level. It took me 2 months to complete but I have increased my stamina and mental strength so that’s all that counts. This last week I noticed I can complete the entire workout in a gym session VS. Having to split the workouts over 2 days. Super proud of myself & everyone else that will complete this challenge!

Finally finished the challenged. A week late but grateful for completing it. It was a great experience and I look forward to incorporating these workouts and future challenges. Thanks so much  and congratulations to everyone who took on this opportunity ✨️

W1/D2

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