Name: Playbook - Chanel DeLisser - W1/D4
Uploaded: 2024-03-04T18:10:48.602Z
Duration: 60 min
Description: W1/D4

Difficulty but got through it. Sweat is real

Lola

Those Dumbbell Supermans …. I had to talk myself into the whole way through 😂

Ciara

Elizabeth

Sianadeye

This has been one of the best weeks of working out I’ve ever experienced. Love the variety! Every day I look forward to her workouts.

Stormey

Great arm workout. Definitely feel myself getting stronger! 💪🏾🔥

kristen

Sienna

Terri

LOVED IT! They get easier on the body & I can feel my strength and tolerance build day by day. 🔥

Brieyeah

It was challenging, I would like for you to show us formation so I know I'm doing it correctly. Thanks for another great workout!

YVONNE SEREAL

Tricia

I like how we target certain areas on each workout. Day 4 targets the triceps and AB’s. I know I am going to feel the soreness tomorrow. I love that I can listen to my music and still do these workouts!

Aluna

I struggle with upper body workouts. But I'm starting to feel stronger! Heyy

Monique

Shay

Great workout the HIIT killed me but I made it ! 🎉 Day 4

Aryielle

Crys

It was good but, had trouble with some of the workout ex, v plank and modified pushups. Are there any alternative exercises for both?

Dawntress Hassell

Shaina

I wanted to quit but I kept pushing 🔥🔥🔥

Rhonda

Whitney

Hazel

* HIIT/ ABS + UPPER BODY *
- DB= Dumbbell 

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


HIIT/ ABS:
- 4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  (3 rounds) 
- Pop squats 
- Jumping jacks 
- Reverse crunches 
- Mountain climbers

BACK 
- 3 exercises ... 4 X 15 reps 
- DB alt. single arm rows to full row 
- Lying half supermans w/ DB back row (use light weights) 
- Prone plank V- ups 


BICEPS X SHOULDERS
- 3 exercises ... 3 X 15 reps 
- Seated DB bicep curls
- Seated DB shoulder front raises 
- DB squat to press 

TRICEPS 
- 3 exercises ... 3 X 15 reps
- Chair tricep dips (bench shown)
- DB bent over tricep kickbacks  
- Modified push ups (on knees)

5- minute jump rope interval

3 sets each (25 sec ON / 15 sec OFF)

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

- Slightly hopping, you will drop down into a wide squat touching the ground between your feet with your hand
- Hop back up to starting position

Pop 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 -

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches-

- 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 -

HIIT/ Abs

- Hinge forward at the hips with a dumbbell in each hand
- Row each dumbbell individually, then row them both together
- Engaging your back throughout the movement

DB alt. single arm rows to full row

- Lying on the ground face down with light dumbbells held overhead
- Raise your upper body and engage your glutes
- Pause at the top
- Pull the dumbbells back engaging your lats
- Extend your arms back to overhead, then lower back down to starting position

Lying half supermans w DB back row (use light weights)

- Start in a forearm plank position
- Pike your hips upward
- Lower with control to starting position

Prone plank V- ups

Back

- 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, holding a dumbbell in each hand
- Raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

Seated DB shoulder front raises

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
- Bring the dumbbells up to the shoulders and press them overhead

DB squat to overhead press

Bicep/ Shoulders

- 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

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

Modified push ups (on knees)

Triceps

W1/D4

Lethabo Angel

Amazing. It was my first workout on the app and was hard but very worth it.

Beauty

Shania

W1/D1

Portia

Your workouts are fun, dynamic, and energizing! Lovin the flow

Shannon

W1/D2

My calves were on fire at the end. That 3 part stance was so intense!

Good- wish there was a video option so they would continue running inclusive of the sets. Makes it good for pacing etc/feel like a class with the playlist
For the calf raises it would be good to include a picture of tow positioning.

W1/D3

W1/D5

Gisele Rigo

W2/D1

Whewww this workout was so worth it! I’ve been having back issues for the longest and did a stretch after floor tricep workout and it popped! I immediately felt that dull aching pain that’s been lingering for years gone!!!!! God is sooo good!!!!!!!!!!

I’m loving the workouts! I’m only making it through 2 full rounds in about 45 mins but it’s something for me to work up to 💪🏽

Lisa

W2/D2

W2/D3

W2/D4

Wk3 day1 done🙌🏾🙌🏾🙌🏾🔥🔥

W2/D5

Was really great! Just wish that “Cool Down” was included.
Love this app as it’s a one-stop shop for my daily workouts.
Just really love to see that something as important as a n after stretch was included.

Lystra Ollivierre

Kanesha

W3/D1

Arms are on fire. Great workout! 💪🏾🔥

W3/D2

A great way to get killed in the gym 🥹 I’m dead but feel good as hell!!

W3/D3

Triceps are on fire! Great workout! 💪🏾🔥

😮‍💨😮‍💨😮‍💨 that’s all I can say! 

This shit don’t get easier you just get stronger

I feel amazing! Happy to be back to my normal routine again!!!

W3/D4

I’m getting stronger and the shit feels insane 😮‍💨🔥🔥🔥 I am almost at the end of this specific program but I am excited to see COMPLETE CONSISTENCY when I do the next at home program

My butt feels like I upgraded for 16” rims to 22” rims😂

W3/D5

W4/D1

W4/D2

Perfect workout for a rainy Sunday afternoon 🙌🏾🙌🏾🙌🏾👌🏾👌🏾🔥🔥🔥

Great way to start my day! I feel amazing!

W4/D3

W4/D4

I sweat harder during these workouts than HIIT on my elliptical 😂

I finally finished it!!! After overcoming so many unexpected obstacles! I'm so proud of myself!!!

W1/D4

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