Name: Playbook - Chanel DeLisser - W1/D4
Uploaded: 2023-02-22T16:04:11.802Z
Duration: 60 min
Description: W1/D4

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 Kamri Douglas

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 Arvizu Malfavon

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

KijanaB

Kimberly

Phylisecea

Woah!!! Lmao i literally laughed at myself doing (attempting) the machine assisted tricep dips. Those were HARD so i opted for the bench assisted tricep dips lol. Great workout overall

Davida

Nyasia

alexandria

Elena

Had to do this workout after a long work day and honestly it felt so good!! Still challenging but manageable

Zizipho

Definitely nice way to end the night! I’m sleeping good for sure

Dinah

Ashley

Pearl Sanders

It’s the abs to start off for me 🥹🥵🥵🥵 so bomb! Looking forward to tomorrows 💪🏽

Pamella

Janelle

Whew total burn 😂 I burned 500 calories !

Tierahnee

My upper body was still sore from Monday’s workout!! I won’t be able to use my arms for a few days now lol

Kelsey Bradley

Lynda

*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

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

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

W1/D3

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

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

Keisha

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!🥵

Shanea

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

Karen

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/D4

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