Name: Playbook - Chanel DeLisser - W1/D5
Uploaded: 2024-03-04T18:10:48.645Z
Duration: 60 min
Description: W1/D5

Shania

Elizabeth

overhead db squats was a killa after the walking lunges 🔥

kristen

Sienna

I felt every muscle working sore my body is definitely tapped out since I made it to day 5.

Kanesha

On fire 🔥 especially that lady calf circuit…🦵🏼👙🔥

Terri

I can feel myself getting stronger through each routine!

Brieyeah

Tricia

The DB walking sqauts were tough 😫 but I got through it. Alternate workouts would be great for tough workout positions. Can't wait for wk 2!

YVONNE SEREAL

I’m tired but I feel good lol thanks girl

Whitney

Penny

Joannie

Esmeralda

By the beginning of the 8th round I was screaming “give me a break” ! By the end of the 2nd portion of the 8th round I was screaming “F” me! I wanted to give up! I thought to myself This is why a personal trainer is good; to motivate you and to scream at you “ you got this”. By the 9th round I just wanted it to be over, and it was. I made it through💪🏽. I alternated from 5 lbs to 25 lbs weights depending on the exercise.

Aluna

Workouts are just right I can make it through the entire thing and get a good pump and burn!

Shay

Whaaaat this workout has my legs burning 😭🔥🔥🔥🔥🔥

Leah

Rosey

Yeah this one was a struggle. I was super sore already. These are no joke. I love it!

Kamaren Manzano

Unfortunately, I had to skip
yesterday, but I made it up tonight. What a burn! I was dripping sweat the entire time. Loved all the squats and I’m getting better with lunges thanks to you. Still don’t care for the static ones as much though.

Aryielle

Whewww that was dope..but mmmm definitely challenging🙌🏾🙌🏾💪🏾🔥

Sanota

Great workout! Definitely felt the burn! 🔥🔥💪🏾💪🏾

Sianadeye

Rhonda

Oyinkan

Challenge accepted and completed. 💪🏼

* TOTAL BODY BURN / HIIT CARDIO DAY * 
- DB= Dumbbell 

- 5 min. dynamic warm-up
- 5 min. cardio (jump rope)


UPPER BODY/ ABS 
4 exercises (2 supersets)... 3 X 20 reps
SS 1
V-sit bent knee DB punches (use light weights) 
DB alt plank rows 

SS 2
Plank jacks 
Plank shoulder alt. front raises 

GLUTES:
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB glute bridge 
Seated banded abduction 

SS 2
DB sumo squat pulses 
DB alternating side lunge


LEGS 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB static lunge (R. leg) 
DB static lunge (L. leg)

SS 2
DB alt. walking lunges
DB sumo jump squat 

CALVES
2 exercises... 3 X 20 reps 
DB overhead squat to calf raise 
DB standing calf raises

5- minute jump rope interval

- Start in a bent knee V-sit position, a light dumbbell in each hand
- Alternately punch the dumbbells forward toward the outside of the opposite knee

V-sit bent knee DB punches (use light weights)

- Come into plank position with a dumbbell in each hand
- Make sure your back is straight and your hands are stacked under your shoulders
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Lower the dumbbell with control
- Repeat the row movement, alternating arms without losing the stability of your plank

DB alt plank rows

Upper body superset 1

- 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 reach forward 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank shoulder alt. front rasies

Upper body superset 2

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top then lower back to starting position

DB glute bridge

- Keeping your feet aligned with your knees 
- Push out your legs against the band
- Ensure your movement against the resistance is smooth and controlled

Seated banded abduction

Glutes superset 1

- Stand in a wide toed out stance with a dumbbell forward of the body
- Lower into a squat and pulse up and down for time or reps

DB sumo squat pulses

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position and repeat to the opposite side

DB alt. side lunge

Glute superset 2

- Start with your feet in a split stance, dumbbells held at the shoulders
- Bend toe knees and lower until both knees are 90 degrees
- Extend your legs to come up

DB static lunge (R. leg)

DB static lunge (L. leg)

Legs superset 1

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees
- Push through your front heel and stand back up 
- Repeat on the opposite side

DB alt. walking lunges

- Start in a wide toed out stance
- Hold a dumbbell forward of the body 
- Push your hips back as you sit down into a squat
- Explode/Jump up from the bottom of the squat
- Land softly moving directly into the next rep

DB sumo jump squat

Legs superset 2

- Stand with feet shoulder width apart, holding dumbbells overhead
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Drive up into the balls of your feet, engaging your calves

DB overhead squat to calf raise

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (neutral stance)... use elevation

Calves

W1/D5

Amazing. It was my first workout on the app and was hard but very worth it.

Beauty

W1/D1

Ciara

Your workouts are fun, dynamic, and energizing! Lovin the flow

Shannon

W1/D2

My calves were on fire at the end. That 3 part stance was so intense!

Good- wish there was a video option so they would continue running inclusive of the sets. Makes it good for pacing etc/feel like a class with the playlist
For the calf raises it would be good to include a picture of tow positioning.

W1/D3

Difficulty but got through it. Sweat is real

Lola

Those Dumbbell Supermans …. I had to talk myself into the whole way through 😂

W1/D4

Gisele Rigo

W2/D1

Whewww this workout was so worth it! I’ve been having back issues for the longest and did a stretch after floor tricep workout and it popped! I immediately felt that dull aching pain that’s been lingering for years gone!!!!! God is sooo good!!!!!!!!!!

Stormey

I’m loving the workouts! I’m only making it through 2 full rounds in about 45 mins but it’s something for me to work up to 💪🏽

W1/D5

Community

More workouts from Chanel DeLisser