Name: Playbook - Chanel DeLisser - W1/D5
Uploaded: 2023-02-22T16:04:11.823Z
Duration: 60 min
Description: W1/D5

The burn was real today! We made it through our first week ladies!!

Mikala

Alexis

Crashandra

Turned 50, going through menopause, grieved the lost of my beloved Dad and haven’t really worked out in over a year.  Was struggling with what to do and gave this a try and I love it!!!

Melanie

Paris

It was my very first workout. It was definitely hard, but I realize I need this to push myself, and get the results I am looking for.

Kiara Graves

Aïsha

Pretty good workout not as intense as the first week.

Kash

Desiree

Started the challenge one week later and took one day of between the 5 days but I’m really proud that I completed the full first week !! Feel so good !! Thank you all the way from Montréal Chanel 🔥🔥🔥🔥

Oumou Traoré

Brandy Jo

My calves are on fire. One of the longer ones for me but I got it done.

Shar

Akilah

Kutloano

Week 1 done, a little late but all of it done, YES! I definitely feel the burn. Ready for week 2

Davida

Workout was cool! Was able to complete 6/9 parts of the workout due to only having 70 minutes of fitness time! Awesome choices for exercises! That calf machine was a great ending!

Theresa

My calves are still burning from the last calf workout but it all felt great💪🏽😮‍💨

Janelle

Linniss

Far too many exercises, not beginner friendly and will take much longer than an hour to complete.

Tamara

Nyasia

My legs are spaghetti so I feel accomplished 🤣

Dannie

Phylisecea

Laquana

Mariela Arvizu Malfavon

Chinyere Mong

Ayana

5 days complete 👏🏾❤️👏🏾👏🏾❤️

Aisha

Zizipho

Dinah

Not too bad. I’m adjusting to workouts 🕺🏾

Daphne Hart

Eileen Ololo

Leah

I really enjoy this challenge. My body is feeling sexy😊

lamaya

My legs feel heavyyyyyyyy af!!! Omg I won’t be able to walk tmrw!

Kelsey Bradley

LaTina Lyle

Japava

Loved the leg raises with the press up variation 🔥

Mosa

Marie Lamour

Workout 5! 10 outta 10! I don’t know where I mustered the energy from but I kicked ass in todays session. Feeling good. Great start to the weekend!

Sheena

TGIF!! I’m m’f proud of myself!!!💪🏾🔥🔥🔥

Naiema

Brea

Brit

Nice workout for the lower body💪🏾🍑

Angelo

Lacretia

Kadija Fran

Yesss ladies we did it! One week down. I definitely feel the burn and am mentally stronger too. We cannot give up! Let’s goo. 💪🏾

Kristi Strickland

Week 1 in the bag 💪🏾💪🏾💪🏾💪🏾

Lynda

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

- 5 min. dynamic warm-up
- 5 min. cardio 


UPPER BODY/ ABS 	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
prone plank V-ups	
DB alt plank rows 	
	
SS 2	
DB chest press with leg raise	
DB overhead march 	
	
GLUTES	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
abductor machine 	
banded DB alt. side- step squats (stay low)	
	
SS 2	
DB glute bridge 	
Elevated cable straight leg kickback (R. leg)	
Elevated cable straight leg kickback (L. leg)	
	
LEGS 	
"4 exercises (2 supersets)... 3 X 15 reps 	"	
SS 1	
heels elevated cable goblet squat	
KB swings	
	
SS 2	
quad extensions 	
in- out jump squats 	
	
CALVES	
3 exercises... 3 X 15 reps 	
smith machine calf raises (toes-in) 	
smith machine calf raises (toes-out) 	
smith machine calf raises (neutral stance)

- Set treadmill incline to 15
- Set treadmill speed between 2.0 - 3.0 mph

Complete the treadmill incline walk for a total of 5 minutes.

5- MINUTE TREADMILL INCLINE WALK

- Start in a forearm plank position
- Pike your hips upward
- Lower with control to starting position

Prone plank V- ups

- 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/Abs superset 1

- Begin by lying supine on the floor with dumbbells above your chest and legs extended upward
- Lower dumbbells to until the back of your arms touch the floor, while lowering your legs toward the ground
- Press dumbbells back up over your chest as you raise your legs back up

DB chest press w leg raise

- Hold a dumbbell in each hand with your arms extended overhead
- March your feet

DB overhead march

Upper body/Abs superset 2

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

Abductor machine

-Stand with a band around your legs above the knee and a dumbbell in each hand at your shoulders
-Lower into a squat and perform side steps side to side 
*Stay low

Banded DB alt. side- step squats (stay low)

Glutes superset 1

- 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

- Start standing on an elevated surface with one ankle attached to the cable
- Raise your attached leg straight back behind you, engaging your glutes
- Lower your leg with control

Elevated cable straight leg kickback (R. leg)

Elevated cable straight leg kickback (L. leg)

Glutes superset 2

- Standing with your feet close, toed out and heels elevated
- Hold the cable attachment in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated cable goblet squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Leg superset 1

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet))
- Make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale (Ensure that the rest of the body remains stationary on the seat)
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Quad extension

- Perform jumping squats switching between narrow and wide stance each jump

In-out jump squats

Leg superset 2

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed inward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes in)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed outward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes out)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed forward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (neutral)

Calves

W1/D5

Enjoyed every moment definitely broke a sweat!

Jasmine

It was strenuous but awesome. Couldn’t do 2 of the exercises due to not having the equipment at the gym.

Shonda

My body is feeling all of these workouts today 😭😭💪🏽

Briana

W1/D1

It was a nice workout! Makes me look forward to the next day

LaVeta

I feel amazing and my triceps feel like they’re going to fall off

Amanda

wheww i work out daily but some of these almost took me out 😂🤣😂 DEFINITELY LOVE THIS CHALLENGE

ileyah

W1/D2

Mimi Agbobli

Whewww ! 😰🥵 that workout whooped my behind! After day 1 & 2. You definitely have to stretch good before this one. Excited for day 4!

Sommy

W1/D3

Grace

Loved the workout!! Arms are burning but it feels good

Kristen

W1/D4

Jade

These workouts are just different!🔥🔥

Jazmyne

I went heavy and did 4 sets for some. This was so challenging. Great workout!

Raquel

W2/D1

Tomekah

Suporia

Rhandi

W2/D2

Leg days have slowly but surely become my favorite days to workout. 🔥🔥

W2/D3

Tough workout. Truly felt the burn from the triceps, but gonna keep grinding

Charchar

Dionne

Asha

W2/D4

Good times training !! I’m exhausted !!

W2/D5

Keisha

The Bulgarian squats are a move that challenged me along with the hip thrusts (new variation never seen b4). I’m looking forward to perfecting my execution in both. Thanks for the challenge Chanel!

Katisha

W3/D1

- awesome workout !! Them suicide planks though, GIRLL painful !!! I got through it though

Jasmin Pretti

W3/D2

This was challenging 😥 but we got it done ✅

Diamond

W3/D3

My arms are on fire 🔥 lol but got it done ✅

It took me 4 hrs to complete the strength training portion. I will do the HIIT for my warm up on my next work out. These supersets are no joke! Plus I’m doing 20reps vs. 15reps & those extra 5 reps per set almost take me out each time. 

Excited at my progress tho. I was able to do the bench tricep dips and the bent rows I kept my spine neutral this time. Much better form! Thanks for the challenge Chanel.

W3/D4

Angel

The Smith Machine Step Ups did me in!🥵

Shanea

Playing catch up like usual,  but I'm here enjoying this great workout!

Karen

W3/D5

For these supersets I have to do (2) gym sessions in between work. One In the early afternoon and one in the evening. Loving the challenge tho. I found an easier way to do the Bulgarian split squats (put your hip thrust pad on a barbell on the squat rack. Lower the barbell it self to the desired height for your ankle to rest in the muddle. BOOM THANK ME LATER) It made a huge difference being that I had a better foot placement.

Still need to finish strong.. great workout✨️

alexandria

W4/D1

I’m on the last week finally lol. These workouts still kicking my 🍑 but I’m still in it to win it 💪🏾⭐️
If your reading this follow me @tishabefitbewell

W4/D2

Last workout of 2022…2023 here I come! Looking forward to more Chanel💕🤣🥳

Well, my calves will be sore tomorrow but that’s ok. 🦵🏾🦵🏾😄

W4/D3

Loved it as always.  I love having you as my pocket coach🙌🏾

First workout of 2023. Excited to finish and repeat this entire fitness plan while taking it up a notch in more reps & decreased rest time. 🏆

W4/D4

I am going to do this entire challenge AGAIN!! I loved how I was pushed to a new level. It took me 2 months to complete but I have increased my stamina and mental strength so that’s all that counts. This last week I noticed I can complete the entire workout in a gym session VS. Having to split the workouts over 2 days. Super proud of myself & everyone else that will complete this challenge!

Finally finished the challenged. A week late but grateful for completing it. It was a great experience and I look forward to incorporating these workouts and future challenges. Thanks so much  and congratulations to everyone who took on this opportunity ✨️

W1/D5

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