Name: Playbook - Chanel DeLisser - W1/D2
Uploaded: 2024-03-04T18:10:48.642Z
Duration: 60 min
Description: W1/D2

This was a serious workout.  But I completed it.  Thank you❤️

Planomore21*

pressure! i enjoyed it, although i do wish the order of the exercises were coordinated. at the gym when you leave a station its challenging to have to go back to soon after… otherwise pressure 💪🏾

Jazie

This is so much better than figuring out what to work out with what on my own, greatttt investment. Thank you! 🫶🏿

Gorgeous

Sianadeye

Lele

E Bulcis

Princess

Kanesha

I almost give up 🥲 but I never did 💪💫❤️ amazing workout today 🏋️‍♀️

Confam Diamond

Shakina Hinton

I need to work on my triceps and move a little faster. It's taking me 90 minutes to get through the workout.

Olicia

Yasmin

Cherrelle

Kisha

Debbie

Ashton Vines

Challenging. Had to split workout into 2 days because of time.

Tash

Intense day2 but made it through 😩💪🏾

Antonia

This workout was intense but I look forward to the next day! This ain’t no joke

Tanya

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!

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

Orelia

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!

🤑🥰Kesh😍❤️

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

*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

Delicia

Misha

W1/D1

People watch out, your calves will be on fire 🔥🙃

Gym didn’t have some of the necessary equipment but was able to do alterations. Great workout! 😀

Jasmine

Ashley

W1/D3

Hillary

Excellent workout, feeling accomplished! 😃

Shardaa

W1/D4

W1/D5

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Kurkessa Springs

Such an improvement from first challenge.

W2/D1

Mimi

They asked was a trainer today!!!😂 thanks to COCO FITNESS!!!

Sienna

W2/D2

I'm always excited to do this exercises but after the set of workouts, I be over it. These workouts be kicking my butt and all I can say is how you really tryna kill me, roll my eyes at the end of every set, and fall out. Loving the results tho.

Tiera

W2/D3

Justina

Tremely

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

Charchar

W2/D4

Ebony

Andrea

W2/D5

I’m absolutely dead after this workout.

Abigail

Did you mean to put 20 for abs? They hurt.

W3/D1

Finally able to finish all sets in 60-70minutes🎉

W3/D2

That workout was awesome. I even did a little extra of my own because I was feeling myself!

W1/D2

Community

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