Name: Playbook - Chanel DeLisser - W1/D4
Uploaded: 2024-03-04T18:10:49.289Z
Duration: 60 min
Description: W1/D4

I really enjoyed this workout 🦾🦾🦾

Angela

Derrian

Finished in 1hr and 30 mins. Goal is to cut to 1hr only! Day4 down🙌🏼

Whitney

Monica

Kitso

I’m doing a better job keeping up☺️. It’s been a little easier as the days go by.

Charliah

Great workout! Day 4 down and I already feel a difference!! 💪🏾💪🏾💪🏾

Angelica

Loved it🔥 so excited to finish off the first week tomorrow!🥳

🌟Makynia⚜️

Rochelle

Bella

Hard. Feeling the burn in my legs all out through 💪🏾

Rhema Gresham

The workouts are great. They look easy but when you do them you feel the burn. The home work out plan is not just jumping jacks it’s some pretty different, cool workouts. And I have the sweet sweat every time🥰

Intense but not as intense as the previous workouts. I feel great.

rita

Amazing! Day by day getting stronger. Thanks for this amazing program

Magdalena

Kicked my butt but can’t wait until tomorrow’s workout

Gabrielle

Wilma

SugeKickFit

Yep Umhmm I feel it… I was close to skipping but it was worth not skipping!!

Geornikqua

This is truly a SHOULDER BUSTER!! 😂 I loved the experience for sure✨

Farrah💜

Challenging especially because of my bad back but it's worth it

Vinton

I’m loving it more day by day ❤️🥰

Sophia

This one hit differently, I thought it was going to be easy, I am still on the floor trying to catch my breath 🤣! Happy to be here though💜!

Elexus

Carson

Melissa Harden

W1 D4..My Second Round of 4 week program 💪🏾💯

Sanota

Ending with my mile run today again. Definitely felt every muscle touched! 🥲🤌🏿💫

Myrilda

Jhaka

Kanesha

Chika

Onisha

Almost didn’t show up today but I’m glad I did. Great workout

Idara

Shay

Mawuena

Kamara

Arielle

Day 4 !! Let’s go!!!!! 💪🏽 Idk about y’all but I’m already seeing results. 🔥🔥

Briea

Great workout! Even sore I pushed through 🙌🏾

Charnetta

I feel fricken AMAZING today and thus workout was a good way to support how I'm feeling through covid love it love it 🙏🏾🦋

A N A 

Great !!! Challenging. Allow me to work out on the comfort of my own Home

Frenchell

Jaquelyn

ingrid

Great workout session. 💪🏾 day 4 completed.

Joanne

Lina

Lakisha Ligon

Caity

Brenda

Wanda

Ariana Aguilar

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)

- Plank ups 
- Suicide planks
- Plank (on elbows) 
- Mountain climbers

——————————————————————
BACK:
3 sets of 15 reps each

- Banded kneeling lat pulldowns
- Banded deadlift to bent over row
- Banded modified push ups
	——————————————————————
TRICEPS:
3 sets of 15 reps each
		
- Banded bent over tricep kickback to lateral raise- right arm
- Banded bent over tricep kickback to lateral raise- left arm
- Overhead tricep extension 

——————————————————————
SHOULDERS:
3 sets of 15 reps each
	
- Banded single arm lateral shoulder raise (right arm)
- Banded single arm lateral shoulder raise (left arm)
- 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 4

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

- Plank ups 
- Suicide planks
- Plank (on elbows) 
- 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

- Begin in an elbow plank position 
- Lift your glutes up to the ceiling forming an elbow pike with your body
- Lower back to starting position

Plank ups

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (on elbows)

- 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:
3 sets of 15 reps each
 	
- Banded kneeling lat pulldowns
- Banded deadlift to bent over row
- Banded modified push ups
__________________________________________

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

- Loop a band around a high stationary object with your hands on both ends
- Kneel on the ground and pull the band from arm extension overhead down adding tension

Banded kneeling lat pulldowns

- Begin with your feet hip width apart
- Lower the band towards the ground pressing your hips back while keeping slightly bent knees
-  Pull the band up towards your ribs engaging your back
- Lower your hands and stand straight back up pressing hips forward

Banded deadlift to bent over row

- Start in a knee push-cup position with the ends of a band in each hand and the band looped over your back
- Perform a modified pushup from this position

Banded modified push ups

BACK

TRICEPS:
3 sets of 15 reps each

- Banded bent over tricep kickback to lateral raise- right arm
- Banded bent over tricep kickback to lateral raise- left arm
- Overhead tricep extension 

__________________________________________

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

- Start by bending at the waist, keep your back flat
- Extend your arm engaging your tricep 
- Return to starting position
- Lift your arm to the side until shoulder height, keeping a slight bend at the elbow

- 15 reps each arm

Banded bent over tricep kickback to lateral raise- right arm

- Start by bending at the waist, keep your back flat
- Extend your arm engaging your tricep 
- Return to starting position
- Lift your arm to the side until shoulder height, keeping a slight bend at the elbow

Banded bent over tricep kickback to lateral raise- left arm

- Lower the dumbbell behind your head 
- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

TRICEPS

SHOULDERS: 
3 sets of 15 reps each

- Banded single arm lateral shoulder raise (right arm)
- Banded single arm lateral shoulder raise (left arm)
- 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 15 reps of exercise #1 (right arm) —> then rest 15 secs
* Do 15 reps of exercise #2 (left arm) —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Loop a band under one foot
- Grab the other end of the band with your opposite hand
- Perform a lateral raise

- 15 reps each arm

Banded single arm lateral shoulder raise (right arm)

- Loop a band under one foot
- Grab the other end of the band with your opposite hand
- Perform a lateral raise

Banded single arm lateral shoulder raise (left arm)

- 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

Had fun. Cussed. Got sweaty. Didn’t die. 🤣

Lauren

Intense!! But exactly what I need if I want it I achieve the body I swear I want

W1/D4

Community

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