Name: Playbook - Chanel DeLisser - W1/D3
Uploaded: 2023-02-22T16:04:11.767Z
Duration: 60 min
Description: W1/D3

Mimi Agbobli

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

Aïsha

Torie

Diamond

Keisha

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!!

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

Ashley

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 Kamri Douglas

Djenika Elisee

These had my abs in a chokehold. Keep it up everyone!

Dinah

Great workout!! Intense but I pushed through it.

Kimberly

🔥🔥 just like my glutes everything else lol

Alesha

Mariela Arvizu Malfavon

I got muscles burning I ain’t never felt 😂

Awesome lower body workout. Going to have to be careful the way I walk the way these calves feeling 🥴

alexandria

Brittanee

This was dope. I feel stronger today!! Great workout!

Rōze

Antoinette

KijanaB

Great workout had to modify and skip some things due to a bad knee but I still worked up a sweat!

Natalie

Leah

I did it, it was more challenging than I expected but I’m feeling great and ready for tomorrow

Davida

My glutes felt a really good pump today! Definitely had to pace myself today lol

Kelsey Bradley

*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

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

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

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

ileyah

W1/D2

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

Tomekah

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

Dionne

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

Angel

The Smith Machine Step Ups did me in!🥵

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

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/D3

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