Name: Playbook - Chanel DeLisser - W1/D4
Uploaded: 2024-03-04T18:10:48.659Z
Duration: 60 min
Description: W1/D4

Kinthesia

It was awesome my triceps feel so hard !!!🔥

Olga

Whitney

E Bulcis

Gisele Rigo

Michelle

Sianadeye

Camille

Loved it! I'm getting stronger 😄💪🏽💪🏽

Janine

Dionne

Maria

Cindy

I knew I needed to work on my triceps but not like that! SHEESH 💪🏾

Tanesha

Angelo

Excellent workout! 💪🏽 Fun while still challenging at the same time.

Jasmine

Brandy

Roshelle

Enijaha gipson

It was intense but I made it 🙌🏽 💪

Amanda Moropa

Each day gets me more and more excited for what the next day will bring. Loving the burn

Pooh

Girl.. I’ve worked every single muscle in my body this week! 
😅🔥🫶🏾

Jazmyne

Dips got me good as hell. Enjoyed the session though!

Burgundyy

Kenisha

Daniela

Redoing this and am going heavier 💪💪🔥

Bella

Shoulders burn! Great workout 👏🏼👏🏼👏🏼

Nataly

Deoanna

Latoya Franklin

Nykia Ramsey

Lydia

Yira

Renee

My upper body is the weakest but I truly felt the challenge in this workout!

Summer

The shoulders almost took me out. Great workout

Kendra Anderson

GiGi

Day 3/R2 💅🏾…let’s get it ladies

Aisha

Daphne Hart

Workouts are simple but yet very effective. Today I felt the burn

Britt

Arms burn like hell. But I feel like I’m in heaven!!!

Vicki

Natasha

Karess

Every time I think I’m dead from a previous workout I finish another one and realize I could be ever MORE dead. The cardio portion was a little more manageable for me this time.

Zoraida

Day 4 and I’m feeling stronger already, burned the most calories today so far! Amazing!

Briana

Gets you sweating at the hit cardio definitely feeling it

Nani

Just keeps getting better and better. 🔥🔥

THURSDAY

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Arm across chest stretch 
- Shoulder twists  
- Arm circles 
- Back extension stretch

——————————————————————

HIIT CARDIO: 
4 sets each (25 sec ON / 15 sec OFF)

- High knees
- Scissor jumps
- Shoulder Taps 
- Mountain climbers 

——————————————————————

BACK: 
4 sets of 12 reps each

- Wide grip pulldown (behind the neck)
- Seated cable row

——————————————————————

TRICEPS:
3 sets of 15 reps each 

- Cable overhead tricep extension
- Bench dips
- Bent over tricep kickbacks

——————————————————————

SHOULDERS:
4 sets of 12 reps each 

- Dumbbell lateral raises 
- Squat to shoulder press

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Arm across chest stretch 
- Shoulder twists  
- Arm circles 
- Back extension stretch

- Reach one arm across your body as you pull that arm into your chest with the other arm

Arm across chest

- Twist your whole body towards one side 
- Repeat on the opposite side
- Focus on full range of movement

Shoulder Twists

- Stand with your arms elevated to the sides
- Make circles with your arms to loosen up your shoulders

Arm circles

- Lay face down on the ground
- Use your arms to push your upper body off the ground creating an arch and stretch

Back extension stretch

Warm up

HIIT CARDIO: 
4 sets each (25 sec ON / 15 sec OFF)

- High knees
- Scissor jumps
- Shoulder Taps 
- Mountain climbers 

__________________________________________

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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by jumping one foot behind you and one in front 
- Quickly switch feet and continue switching
- Swing your arms and increase speed as comfortable

Scissor Jumps

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

- 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

BACK: 
4 sets of 12 reps each

- Wide grip pulldown (behind the neck)
- Seated cable row
__________________________________________

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 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Hold the bar with a wide grip
- Pull the bar down and behind your neck
- Engage your back
- Return to starting position and repeat

Wide grip pulldown (behind the neck)

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Rows•

BACK

TRICEPS:
3 sets of 15 reps each

- Cable overhead tricep extension
- Bench dips
- Bent over tricep kickbacks

__________________________________________

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 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead extension

- 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

Bent over tricep kickbacks

TRICEPS

SHOULDERS: 
4 sets of 12 reps each 

- Dumbbell lateral raises 
- Squat to shoulder press
__________________________________________

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 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Begin with a dumbbell in front of your chest
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up
- Press the dumbbell up directly overhead
- Return to start and repeat

Squat to shoulder press

SHOULDERS

W1/D4

It was rough. I wonder if the next days will be the same routine. Ugh. I will get faster.

Killed me - my only gripe is hip thrust and squats take everything out of me. Wish they were fronted towards the beginning of the workout. I was losing energy and hope lol

Cordell Riddick

Zarah

W1/D1

Perfect workout! Love the HITT + Ab workout at the front of the workouts!

Joel

W1/D2

Great day 3. Only issue was equipment availability in the gym. I improvised a bit but I don’t feel guilty bc I know I put in work.

R1-W1-D4 holy legs are killing me from the last workout. Now I feel stronger

W1/D3

R1W1D5 redo week over feeling great glad I repeated week one now on to week 2

W1/D5

Traci

W1/D6 *OPTIONAL*

It was amazing and I feel Strong!! 💪🏽

R1W2D1 feeling sick bit pushed thru until last workoutbhad to skip day 2 hope to be better 🙏 🙂 💪

W1/D4

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