Name: Playbook - Chanel DeLisser - W1/D3
Uploaded: 2024-03-04T18:10:48.608Z
Duration: 60 min
Description: W1/D3

Man I did a dance class b4 this so I wasn’t gonna do this workout. I was looking for something shorter but my glad I did this. Omg the dead lift’s definitely mad it worth it . I felt all the supersets. Thank you!

Meka

Terri

I felt every drip drop of that workout 🔥🔥🔥. I am tired boss🥂!

Robyn

Geornikqua

Christina

Amazing, along with the meal plan I feel a difference on day 3!

Tunisha

kristen

Tracey

I felt the burn. I so wanted to quit but I didn't.

kyarra

💪🏾💪🏾🔥🔥💦💦🏋🏾‍♀️🏋🏾‍♀️

Day 3 completed on day 4!!!! This is not gonna be as easy as I thought

Valerie

Great workout! Most definitely pushed me out of my comfort zone💪🏽🔥

Johnnie

Great workout! But the rest seconds is off. It’s showing 30 seconds when the description says 15. And the rounds were still have glitches again for me. It wouldn’t let me check them off so I had to just remember :(

Kattya

Valencia

I loved every minute of it. Thank you 🙏🏾

La Reine

Best workout 🏋️‍♀️ program 😁

Bella

Lets get it! I’m only on my 3rd workout but these workouts are pushing me! Love it 💪🏽🔥💪🏽🔥

Aubani

Chasitty

This was a good workout … I am not a lunge person but I pushed through it …

Vernell

Legs are on 🔥 but yet I love the burn 🙏🏽

Whitney

Leah

I wanted to cry during abs and calves! 🥲

Ashley

Jenny

Mannnn.. even after the challenge my subscription will continue!! Great workout!! I'm burning freen🥰😛 #tired

Jessica Davis

Legs are burning but great booty exercises and I didn’t even have my hand with me and just squeezed up top and could still feel the burn!

I’d love a stretching section before or after the training.

Ikram Ali

This was great!!! Really hardcore, but I feel amazing!!!

Tricia

Sytricia

Did a workout I missed in wk 1. Let’s get it

Danielle Wordlaw

Corshay

Legs are feeling the burn on a Friday night

Still sore, but feeling much better with reps & form. Overall great workout!!! Loving the energy & accountability in the group. #proudofmyself

Ok I’m sweating! These home workout definitely have been killing me like I’m in the gym. Love it

Jasmine

Man!!!!!! This workout set my body on 🔥🔥🔥!!!
I used heavier weights today and really put in the work!!! 
I am really enjoying this challenge😅!

Tiffany

Jontar

I’m in so much pain, but somehow the initial warmup relieved my leg pain and help me get through the workout

Kaedion

It was hard. I don’t know how I through them while workout. My glutes are on fire🔥😮‍💨

Marilyn

Takes me longer but I’m pushing through.

Deborah Ross

Chanel!!!!! Girl! This is torture but I know my body will be fire!

Ebony

Lord knows I wasn't going to work out today but I made it through and I'm super proud of myself!

Ayana

I’m a day behind but still in the game! Day 1 &2 left me unable to pick up my oldest son so I had to give my body a rest day….I completed it today. Workout 3 this week was amazing!

Portia

I’m behind a day due to work but my calves is burning!

Kendra

It was good. Each day I’m getting better. And I know imma feel it later in my calves lol 😅

Monique Garcia

Girl this one right here was a burner … loved it!!!

Fasha

My body is sore but I feel incredible!! Great workout 🏋️‍♀️ Motivation At It’s Best!! Let’s Get It 💪🏾 💪🏾

Lorna

* ABS + GLUTES + HAMSTRINGS + CALVES * 
- DB= Dumbbell 

- 5 min. dynamic warm-up
- 5 min. cardio (jump rope)

ABS	
3 exercises ... 3 X 15 reps 	
alt. straight leg bicycle crunches 	
DB full toe taps 	
DB chest press w/ leg raise	
	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 20 reps 	
SS 1	
Banded (kneeling) diagonal glute kicks (R. leg) 	
Banded (kneeling) diagonal glute kicks (L. leg) 	
	
SS 2	
Banded DB alt. side step squats (stay low) 	
DB alt. reverse lunge 	
	
	
HAMSTRINGS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
DB RDL's 	
DB sumo deadlift 	
	
SS 2	
DB supported (hold surface) single leg RDL (R. leg)  	
DB supported (hold surface) single leg RDL (L. leg)  	
	
CALVES	
3 exercises... 3 X 20 reps 	
DB standing calf raises (toes-in) 	
DB standing calf raises (toes-out) 	
DB standing calf raises (neutral stance)

5- minute jump rope interval

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

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Alt. straight leg bicycle crunches

- Lying on the ground with both your legs and arms extended upward
- Crunch up, reaching the dumbbells toward your toes
- Lower with control

DB full toe taps

- Begin by lying supine on the floor with dumbbells above your chest and legs extended upward
- Lower dumbbells to until the back of your arms touch the floor, while lowering your legs toward the ground
- Press dumbbells back up over your chest as you raise your legs back up

DB chest press w leg raise

- Get on your hands and knees with a band around your legs above the knee
- Extend one leg behind you as it crosses over your opposite foot
- Left and kick back the straight leg out and away from your kneeling leg

Banded (kneeling) diagonal glute kicks (R.leg)

Banded (kneeling) diagonal glute kicks (L. leg)

Glutes superset 1

-Stand with a band around your legs above the knee and a dumbbell in each hand at your shoulders
-Lower into a squat and perform side steps side to side 
*Stay low

Banded DB alt. side- step squats (stay low)

- Keep your chest up and hold dumbbells by your sides
- 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

DB alt. reverse lunge

Glutes superset 2

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL's

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

Hamstring superset 1

* DB supported (hold machine) single leg RDL (R. leg)

* DB supported (hold machine) single leg RDL (L. leg)

Hamstring superset 2

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-in) ...use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing outward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-out)... use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (neutral stance)... use elevation

Calves

W1/D3

lol man girl you be on a mission because hunny im drying lol legs feel like noodles 🤣👏🏽

Rodneisha

I enjoy it. I feel like I accomplished something I plan for me.

Ericka

W1/D1

Gisele Rigo

W1/D2

Great burn !!! literally feel it everywhere

Angelica

Sydney Simmons

Bria

W1/D4

Amanda

💀….in a good way ❗️❗️💪🏾😅

W1/D5

Melissa

W2/D1

I love the challenge these workouts give me!!!!

Lisa

Great workout but I never have time to complete the workouts. Being a busy mom 45 mins is all I can get in.

Tequila

Mandy

W2/D2

W2/D3

The app moved faster than me it should be 5 stars the stars left the screen before i could click all stars! guess my hands are still shaky from the workout

Janella

Good workout, fav workout so far💪🏾🙂.

W2/D4

I feel myself improving every week!! 7 weeks in 👏🏽💪🏽

Thank you… i always stop here so fingers crossed

Kanesha

W2/D5

This workout made me feel hella powerful. Especially those SL db hip thrusts 💪🏿 🦵🏿 🔥 💕

Coursha

Hilnecia

W3/D1

I’m crying in the way outta the gym. Hate this sh*t, but love it!

Michelle

Woke up at 2 am to workout while my kids were sleep good workout 🔥💦💪🏾 now shower and quick nap before my alarm goes off for work 😩😂

W3/D2

This one almost took me out the reverse lunges with curtsy was a killer!! And my calves are on fire!!! Great workout though!

W3/D3

Loved this workout 😍 this was the most I ever sweat 💦💪🏾🔥🥵

I feel great! Ready to start my day and make some big changes in my life!

My whole body on fire..Wasn't prepared for this one but, great workout🤗

Samuda

W3/D4

W3/D5

Ooolllleeee I feel like I just got a BBL 😂🔥💪🏾🥵

Man oh man, last week coming through strong!!! My ass feels 10x fatter 🔥😂

W4/D1

Great way to start the day 💪🏾💦🥵🔥

Patricia

W4/D2

Great workout!!! Very challenging but it’s exactly what I need! I really do hate the calve raises though 🥴

I didn’t feel good today but was determined to get it in 💪🏼

W4/D3

Whew baby the sweat was real 💦😍😂 as always good workout 💪🏾🔥🥵 time to hit the shower 🚿🧼 #Week4Day4Completed!

Cary

W4/D4

Well I completed those 4 weeks now i’m ready to tackle another 4wks 💪🏻💪🏻 These are well put together exercises, i am very pleased I joined this program!

Whew I can’t believe I’m done 🙌🏾 great workout as always 💦🔥🥵 loving my progress from day 1 to today 💪🏾

W1/D3

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