Name: Playbook - Chanel DeLisser - W1/D4
Uploaded: 2024-03-04T18:10:48.584Z
Duration: 60 min
Description: W1/D4

Hillary

Excellent workout, feeling accomplished! 😃

Jasmine

Shardaa

Fabulous getting into the routine love the app

2sexylonglegs

Sianadeye

Delicia

Girl you are getting these arms together!!! 💪🏾🔥

Andrea

Ashley

Yasmin

Sis, you’re getting me right! I feel it. 

Thank you Chanel!!!

Lativia

Love this plan, but perhaps provide alternative moves for some of the exercises. I was so uncomfortable today while trying to complete dip chins =(

Dylan

Rah’Ara

Tremely

Tonya

Adrienne

LaVeta

Grace

Loved the workout!! Arms are burning but it feels good

Kristen

Sommy

Every workout kicks my butt! I’m already seeing results I could cry! :)

Seke

Kefentse

Raymath

Tatiana

Alexis

Priscilla

Melanie

Suporia

Hard 😫 but I know results speak for itself

Asha

Jeaux

Diamond

I feel so strong!!! Those mountain climbers and the treadmill walk were so much easier today.

Eternity

Leane

Mz Tenacious

Jemina

Pretty arms in the making!!!❤️‍🔥

Traci

Very Intense workout for my Triceps Loved the burn tho🔥🔥🔥 I lifted a little heavier today and hit some new PR’s. I definitely have been underestimating myself not anymore #beastmodetime

Katisha

Easy workout today. Added 30 minutes on the treadmill at a 15 incline.

Shar

It was good. Thanks for helping us reach our goals! Appreciate you so much😘🥰

Triceps are were killing me but well worth the pain! 🦾🦾🦾

Shelby

Timmesha Stringfield

This was my fastest completion of a workout and I’m smiling ear to ear 😁💪🏼

Amanda

DutchDaDutchess

Kutloano

Didn't have the tricep machine, so I just did some tricep dips on a bench. Overall, great workout!

Dannie

Antoinette

Took 2 days off Day 4 feeling a lot better !!!

Allayjhia

Love LOVE the demonstrations of each exercise so I can check my form!

Mariela

Love a good arm day! I stayed on a good tempo and payed close attention to my timer 🫡💪🏾

KijanaB

*HIIT CARDIO + ABS + UPPER BODY *
- DB= Dumbbell 
- BB= Barbell 
- SA= Single arm 

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


HIIT/ ABS	
4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  (3 rounds) 	
standing DB boxer punches	
pop squats 	
suicide planks 	
mountain climbers	
	
	
BACK 	
3 exercises ... 3 X 15 reps 	
seated incline DB rows	
SA seated row (R. side) 	
SA seated row (L . side)	
	
	
BICEPS X SHOULDERS	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
Alt. DB bicep curls 	
Alt. DB shoulder front raises 	
	
SS 2	
DB bicep curl to shoulder press	
Alt. DB hammer curls 	
	
	
TRICEPS 	
3 exercises ... 3 X 15 reps	
machine assisted tricep dips 	
DB bent over tricep kickbacks  	
seated DB overhead tricep extensions

- 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 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 in a half squatted position and light dumbbells in each hand
- Alternately punch the dumbbells forward

Standing DB boxer punches

- 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-

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Suicide planks

- 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 CARDIO + ABS

- Lying with your chest supported on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Seated incline DB rows

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position

SA seated row (R. side)

SA seated row (L . side)

Back

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell bicep curls

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Alt. Db shoulder front raises

Biceps/Shoulders superset 1

- Curl the dumbbells up toward the shoulders, engaging your biceps
- Press the dumbbells overhead
- Reverse the movement back to starting position with control

DB bicep curl to shoulder press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating dumbbell hammer curls

Biceps/Shoulders superset 2

- Begin by using the weight stack to offset your bodyweight on an Assisted Dip machine 
- Stand on the foot pad while holding on to the bars on either side of you
- Before lowering yourself, make sure that your core is tight and that your elbows are pointing directly behind you
- Slowly, lower yourself until your upper arms are parallel with the floor
- Push yourself back to the starting position and squeeze your triceps at the top

Machine assisted tricep 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

- From a seated position, hold a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up to starting position

Seated DB overhead tricep extensions

Triceps

W1/D4

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

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! 😀

W1/D3

W1/D5

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Kurkessa Springs

Such an improvement from first challenge.

W2/D1

Mimi

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

Sienna

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/D4

Community

More workouts from Chanel DeLisser