Name: Playbook - Chanel DeLisser - W1/D4
Uploaded: 2024-03-04T18:10:48.656Z
Duration: 60 min
Description: W1/D4

Great burn !!! literally feel it everywhere

Angelica

Sydney Simmons

Bria

Don’t let the weekend, be your weakend. 🥳

kristen

Kanesha

Deja

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

Tranelle

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

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 🌞

Rebecca

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

Porscha

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

Quiesha

* 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

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

Rodneisha

Geornikqua

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

Ericka

W1/D1

Gisele Rigo

Terri

W1/D2

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

W1/D3

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💪🏾🙂.

Tracey

W2/D4

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

Thank you… i always stop here so fingers crossed

W1/D4

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