Name: Playbook - Chanel DeLisser - W1/D4
Uploaded: 2023-02-22T16:04:11.840Z
Duration: 60 min
Description: W1/D4

Deja

Whew my arms feel crazy but in a good way 🔥💪🏾

Each day I’m feeling toner and stronger .💪🏽🏋🏿

India

Amna

Bella

Nadja

Whew!💦 Great workout! 💪🏽🔥💪🏽

Aubani

Amazing! The first app I stay consistent with

Cloe

Great workout … Superman was a little tough but it got done

Vernell

I love you’re workouts so much. So challenging 😰 and efficient 🥰

Neshira

Finally starting to be able to do these push ups 🤭 Improvement 🙌🏼💪🏼

Jenny

TRICIA

I love that I can listen to podcast and audiobooks while I workout ☺️

Ikram Ali

Some how missed this one.. these workouts are getting easy!!!

Fasha

Kimberly

Shanita

It was good. For some reason I’m loving the upper body days, which is strange for me cuz I have no upper body strength 😅. Another good workout in the books 📖 👏🏾💪🏾

Monique Garcia

Those triceps were killer! But I feel myself getting stronger 💪🏾

Shavana

Arms on a Saturday sounds good to me 😅 feeling the burn lol

Whitney

Jasmine

Meagan

Some exercises were easier and others were more difficult. Taking it one exercise at a time. Dread starting the workout and then relieved when I finish. Good luck everyone, God knows I need it.

Deborah Ross

Today’s workout was great! Noticing the small victories compared to day 1. It’s crazy what 4 days can do

Portia

Whew… taking it day by day you may not see how it adds up, but you’ll definitely feel it! This was a great workout! ⭐️⭐️⭐️⭐️⭐️

Kasindra

These are great work outs and I appreciate youdisplaying how to correctly conduct the exercises and it makes me feel as though I’m working out with you.

Dorotheo  Davenport-Carter

Key moment; noticing I’m getting stronger and moving past the soreness 👏🏽🙌🏽💪🏽

Ashley

It was really hard because my bicep are still sore. But im getting better jumping the rope. I like how you have a timer for the workouts.

Marilyn

I feel really good! I can tell my body is starting to get used to the workouts. I still have a ways to go but my energy level is definitely improving! 
☝🏾 Day At A ⏰

Lorna

I missed the workout yesterday because my schedule didn’t allow for a workout BUT better late than never!! I’m so happy! I enjoyed todays workout. Officially loving the burn!

Kapelwa Makinde

Chileeeee them got-dag-on tricep extensions with the band and push-ups bout took me out. But we got it done. Keep pushing ladies! Day 4. 😩😭

Crys

Wow..super proud of myself for keeping up. Lost 3 lbs from the last four days ! Big ups queen 🌞

Becca Boo

Bridget

Nooooooodle arrrrrrms! ‼️‼️⚠️😂💪🏽🔥🔥🔥

Eboni

Toya

I loved this workout even though the superman sets tried to take me out 💪🏾💪🏾💪🏾

Tatiana

Body sore as hell 🚨but I made it LETS GO LADIES

Rhonda

Very intense but exactly what I needed to get back at it!

Cary

The HITT exercises had me sweating but I definitely feel like with every workout all my muscles get targeted. I love it !!

Danielle Jonas

Damn near cried trying to finish this 😂😂😂 challenging

Davi

Bria

Porscha Diana Sims

Amazing workout I can tell I’m getting stronger by the day. It always challenging which makes it amazing

Quiesha

Wooooo…Body hurts but I pushed through🔥

Jaysha

I’m pumped ! Feeling good! 🔥🔥
Dripping sweat

Leah

Vanessa

Great workout, my arms were still sore from the previous one 😭

Christalynn

Whew 😮‍💨 this workout was definitely a beast but I’m a bigger beast. Loved it 💕

Austin

* 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) 	
DB push press jacks 	
pop squats 	
Plank jacks 	
plank shoulder taps 	
	
	
BACK 	
3 exercises ... 4 X 15 reps 	
DB single arm row (R. arm) 	
DB single arm row (L. arm) 	
lying half supermans w/ DB back row (use light weights) 	
	
	
BICEPS X SHOULDERS	
3 exercises ... 3 X 15 reps 	
DB reverse lunge w/ front raise 	
DB bicep curl to shoulder press 	
Alt. DB hammer curls 	
	
TRICEPS 	
3 exercises ... 3 X 15 reps	
DB bent over tricep kickbacks  	
tricep long band extensions (step on band w/ feet) 	
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

- Start by standing with your feet together, light dumbbells at the shoulders
- In one motion, jump your feet out to the side and press the dumbbells above your head 
- Immediately reverse the motion by jumping back to the starting position and lowering the dumbbells
- Increase speed as you feel comfortable

DB push press jacks

- 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 in a forearm plank, elbows under shoulders and hands out front 
- Keeping your core tight and back in a straight line from head to heel
- Jack your feet out and in for time or reps

Plank jacks

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank shoulder taps

HIIT/ Abs

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on your front leg for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

DB single arm row (R. arm)

DB single arm row (L. arm)

- 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)

Back

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees, while simultaneously raising the dumbbells forward and up to shoulder height
- Step forward back to the initial position, while lowering the dumbbells
- Repeat on the opposite leg
- Alternating back and forth for time or reps

DB reverse lunge w front raise

- 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

Bicep/ Shoulders

- 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

- Loop a band around the bottom of your heel
- Hold the other end of the band in your hands behind your back 
- Extend your arms at the elbow to the overhead position

Tricep long band extensions (step on band w feet)

Modified push ups (on knees)

Triceps

W1/D4

My lawwd, had me working up a sweat but got through it. Loving the workouts

Lola

Yasmeen

W1/D1

Woah that was tough. Always thought I was stronger than that

Tonya

W1/D2

Tracey

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

Kyarra

💪🏾💪🏾🔥🔥💦💦🏋🏾‍♀️🏋🏾‍♀️

W1/D3

Hard as hell and took over an hour for me today but I finished and there were a couple of exercises that I really enjoyed

Hilnecia

This was good but tough to do. My knees took a beaten.

This workout was a good workout and fun at the same time I can feel myself getting stronger and it’s only day 5 🏋🏾‍♀️🔥💪🏾

W1/D5

Melissa

Perfect way to start the day 💦🔥🏋🏾‍♀️💪🏾

semi

W2/D1

Myrilda

W2/D2

This was my FAV workout this week! 😮‍💨🔥FELT EVERY INCH OF ME MOVE 🫠🫠

The rounds check didn’t work for every workout again

Kattya

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💪🏾🙂.

Good workout my arms are killing me but in a good way lol 🥵💪🏾🔥💦

W2/D4

I wasn’t in the mood to work out this morning but I’m glad I pushed myself and did it was definitely worth it and put me in a better mood LETSSSSSS GO WEEK 3 💦🔥💪🏾🏋🏾‍♀️

I feel so accomplished. First workout for the new year 🥳

W2/D5

Erika

W3/D1

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 Escobar

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!

W4/D4

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

Finally finished, it was Challenging but AMAZING!!

Kowanza

I did it! I'm so proud of myself for finishing this challenge!!!

W1/D4

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