Name: Playbook - Chanel DeLisser - W1/D2
Uploaded: 2024-03-04T18:10:48.641Z
Duration: 60 min
Description: W1/D2

Whitney

Perfect workout! Love the HITT + Ab workout at the front of the workouts!

Joel

E Bulcis

Gisele Rigo

Very tiring And rewarding at the same time

Rachel

Devin

Had to make some modifications due to past surgeries and injuries. It would be nice if there we're built in modified exercises to choose from in the app and sets. Still an AWESOME workout!!

Michelle

Sianadeye

Dionne

Shar

Had to start the program again but day two here we go!!!! Woooo!!!!

Maria

Imani

This working is love!!! I feel power during and exhausted yet energized and sexy after!

M lott

Kunie

Trenae

Makeiya

I feel great! Just have to remain consistent!

Christen Perry

Day 2 was better! Starting to see the light lol

Desi

Today was alot easier than yesterday but great workout for my back my arms are super tight excited to see results

Nani

girl I am tired that work out put me to sleep lol great push I needed

Syeda

I didn’t think I’d survive Day 1, yet here I am completing Day 2. I’ve been in the gym before starting this program and it’s still kicking my 🍑 in the best way. Thanks, Chanel!

Roshelle

Rochelle

It’s was challenging but I pushed through

Enijaha gipson

Aleah

Tiffany

Great workout. Definitely feeling it in my arms

Burgundyy

Wow lol so glad I downloaded this app 🔥🔥🥵🙌🏽😮‍💨

Camille

Jazmyne

Taciana

Chase Ingraham

Corshay

I had fun today. I never work back & honey I feel it, it feels sooooo good!

Ciara

Still feeling the burn from Day 1 so Day 2 was a challenge for real but I refused to quit! Glad I finished it!!

Joyce

Kenisha

Daniela

Alisha

Omg love it definitely different  when you have an actual plan

Audrieanna Wallace

Bella

Deoanna

Great second round in doing so much better

Latoya Franklin

Harder then I thought… but I loved it I really pushed myself with the weights. Thanks for a great workout

Kaelin

Lydia

Honestly this was the best upper body workout I’ve had in a long time.

Rayvonne

Nicole

Yira

Tatyana

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)

- Jumping jacks
- Modified burpees
- Butt kicks
- Plank jacks

——————————————————————

ABS: 
3 sets of 15 reps each

- Butterfly sit-ups
- Chest press with leg raise 
- Toe touches 

——————————————————————

BACK: 
3 sets of 12 reps each

Superset 1:
- Smith machine rows
- Cable face pull

Superset 2:
- Wide grip lat pulldown
- Seated cable rows

——————————————————————

BICEPS: 
4 sets of 15 reps each

- Barbell curl
- Dumbbell hammer curls

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

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

- Jumping jacks
- Modified burpees
- Butt kicks
- Plank jacks

__________________________________________

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

- 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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up

Burpee (Modified)

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes

Stationary butt kicks

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jack

HIIT

ABS:
3 sets of 15 reps each

- Butterfly sit-ups
- Chest press with leg raise 
- Toe touches 

__________________________________________

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

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Lay back with your legs extended straight up
- Start with elbows bent and back of your arms on the floor
- Press both dumbbells up, then lower back down to starting position 
- Lower and lift your legs

Chest press with leg raise

- Holding your legs straight up
- Reach for your toes with both hands

Toe Touches

BACK 
3 sets of 12 reps each

Superset 1:
- Smith machine rows
- Cable face pull

__________________________________________

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 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 —> then rest 30 secs 
* Then repeat sequence until all rounds are completed

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Smith Machine Bent Over Row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

BACK

BACK 
3 sets of 12 reps each

Superset 2:
- Wide grip lat pulldown
- Seated cable rows

__________________________________________

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 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 —> then rest 30 secs secs
* Then repeat sequence until all rounds are completed

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Rows

BICEPS 
4 sets of 15 reps each

- Barbell curl
- Dumbbell hammer curls 

__________________________________________

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

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell Hammer Curls

BICEPS

W1/D2

It was rough. I wonder if the next days will be the same routine. Ugh. I will get faster.

Kinthesia

Killed me - my only gripe is hip thrust and squats take everything out of me. Wish they were fronted towards the beginning of the workout. I was losing energy and hope lol

Cordell Riddick

Zarah

W1/D1

Great day 3. Only issue was equipment availability in the gym. I improvised a bit but I don’t feel guilty bc I know I put in work.

R1-W1-D4 holy legs are killing me from the last workout. Now I feel stronger

W1/D3

It was awesome my triceps feel so hard !!!🔥

Olga

W1/D4

R1W1D5 redo week over feeling great glad I repeated week one now on to week 2

W1/D5

Traci

Kendra Anderson

W1/D6 *OPTIONAL*

It was amazing and I feel Strong!! 💪🏽

R1W2D1 feeling sick bit pushed thru until last workoutbhad to skip day 2 hope to be better 🙏 🙂 💪

W2/D1

Ninoshkari

Had to up weight as I’ve gotten stronger 😩🙌🏽

W2/D2

That was rough. The adductor was broke . Ran off to church. Lol

W2/D3

Noodlessss my armssss but I went up in weight 💪🏽😊

W2/D4

The shape and endurance I’ve built is insane!!

W2/D5

W2/D6 *OPTIONAL*

I had to the nerve to do cardio before this workout whew! 4 miles 28 minutes + this equals working out next year in January from
Todays date to 11/21/23 😫

🤑🥰Kesh😍❤️

W3/D1

W3R1D1 skip real day one holiday working out Saturday 5l2 even out

Chacerin

W3/D2

W3/D3

Goodness my traps and arms are on fire🥹

W3/D4

This was fun yet challenging towards the end

W3/D5

W3/D6 *OPTIONAL*

Definitely feeling the burn but always enjoying my progress & results. 💪🏽

Jasmine

W4/D1

Whew... I can tell I missed 2 days but I got it DONE!!!

Awesome workout!!! 5+⭐️’s‼️Loved this back and arm work out!!!

W4/D2

Always a great work out! Staying consistent week 4

It was a good work out but I was anxious the whole time. I’m glad I got the whole work out in and didn’t get carried away w my feels.

W4/D3

Great!! Arms are on fire. Had to perfect my form!

W4/D4

Lauren

W4/D5

I love me some cardio 🤸🏽‍♀️🤸🏽‍♀️

Didn’t believe I could do it but a 20 minute comedy skit kept me going.

Esther

W4/D6 *OPTIONAL*

Christina McDuffie

W5/D1

Tremely

W5/D2

W5/D3

My heart rate got up to 150!! Best push ever!!!

Elizabeth

W5/D4

W5/D5

W5/D6 *OPTIONAL*

Amazing workout! Everything burns right now 🔥🔥🔥

W6/D1

W6/D2

Adahina

W6/D3

Almost there!! 🔥 I’m so much stronger!

W6/D4

So so good!! Thank you for this dope program. Booty big, and on flat flat, health on TEN TEN!!!

W1/D2

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