Name: Playbook - Chanel DeLisser - W1/D3
Uploaded: 2024-03-04T18:10:48.577Z
Duration: 60 min
Description: W1/D3

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

This one was tough, but worth it 💪🏾

Shardaa

Totally kicked my ass. I love how challenging your workouts are. I’m still recovering from the last leg day

Danielle

Justina

Kurkessa Springs

Sianadeye

Sienna

Loved it I need to work on finishing within an hour so I have time for extra cardio

Princess

Kanesha

Confam Diamond

Debbie

Tina

Tremely

Adrienne

LaVeta

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

Mikala

Sommy

Makayla

Ebony

Alexis

Nicky M

Great workout. Day 3. Abs, glutes and hamstrings on fire!

Shanea

I was sweating real bad 😭😭worth it tho

Alexus

Asha

Orelia

Torie

Diamond

🤑🥰Kesh😍❤️

Todays workout was great! It was tough but I made it thru by lowering my weights…a few of them I had to really practice the form and feel I can probably do better next time, but none the less I’m FEELING IT🙌🏾🏋🏽‍♀️ Ready for tomorrow’s challenge!

Christina

Angelo

I had to tap out so I couldn't finish the last circuit. I loved it but it was a killer!!

Tranelle

Very challenging workout but was able to push through! 💪🏾🔥

Elizabeth

Imani

Felt that all in my glutes and calves. Loved it tho! 😅🥰

Kristen

I often neglect my calves, Im so glad they were a part of this regiment.

Traci

The cable pull superset was a nice surprise. I have never done those. It definitely challenged my 🍑. In addition, ppl were looking like what excercise is that because women mainly do the same thing these days when it comes to working their glutes. 
So thank you for spicing it up for us! Lastly, those calf raises took my legs out hunnie! I underestimated that workout thanks for the burn 🔥

Katisha

I’m going to feel the Soreness later but I’m going to enjoy seeing my transformation after this month.

Shar

Skipped my lunch break to go to the gym ! I’m addicted!

Lexii Nicho

Adahina

I'm on vacation,  but I'm in the hotel gym! Still trying to make time!

Karen

Senseree

The cable pulls and the frog pumps felt awkward to me. Not sure if it was the form or not enough weight but I couldn’t feel where it was targeting. BUT THOSE LEG RAISES AND LUNGES 🥵

Amanda

Woooowwww. That smith machine is noooo joke.

Kiki

Timmesha Stringfield

DutchDaDutchess

*ABS + GLUTES + HAMSTRINGS + CALVES * 
- DB= Dumbbell 
-RDL= Romanian deadlift 

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


ABS	
3 exercises ... 3 X 15 reps 	
med ball alt. leg raises with reach 	
med ball standing oblique crunch (R. side)	
med ball standing oblique crunch (L. side)	
	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
DB elevated sumo squat 	
DB frog pumps	
	
SS 2	
smith machine glute bridge 	
smith machine alt. reverse lunge	
	
	
HAMSTRINGS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
cable pull through 	
cable kneeling glute raises	
	
SS 2	
cable foot elevated lateral kicks (R. side) 	
cable foot elevated lateral kicks (L. side) 	
	
CALVES	
3 exercises... 3 X 15 reps 	
smith machine calf raises (toes-in) 	
smith machine calf raises (toes-out) 	
smith machine calf raises (neutral stance)

- 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 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

- Lying with your legs and arms extended, holding a med ball in your hands
- Alternately raise one leg, reaching the med ball toward your toes, lifting your upper body off the floor
- Lower with control
- Alternating back and forth for time or reps

Med ball alt. leg raises with reach

- Stand holding a med ball overhead
- Bring the med ball down as you raise your knee to meet the med ball forward of the body
- Extend back to starting position

Med ball standing oblique crunch (R.side)

Med ball standing oblique crunch (L.side)

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

DB elevated sumo squat (use raised platforms or 2 benches)

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

DB frog pumps

Glutes superset 1

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Smith machine glute bridge

- With the bar on your upper back
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

Smith machine alt. reverse lunge

Glutes superset 2

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- From a kneeling position perform cable pull throughs using a low pulley and rope attachment

Cable kneeling glute raises

Hamstrings superset 1

- Use an ankle attachment and a low pulley 
- Stand sideways to the cable and perform lateral leg raises to the side.

Cable foot elevated lateral kicks (R. leg)

Cable foot elevated lateral kicks (L. leg)

Hamstring superset 2

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (toes-in)

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (toes out)

Smith machine calf raises (neutral stance)

Calves

W1/D3

Delicia

Desiree

Misha

W1/D1

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

W1/D2

Hillary

Excellent workout, feeling accomplished! 😃

W1/D4

W1/D5

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Such an improvement from first challenge.

W2/D1

Mimi

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

W2/D2

Olicia

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.

W1/D3

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