Name: Playbook - Chanel DeLisser - W1/D5
Uploaded: 2024-03-04T18:10:48.593Z
Duration: 60 min
Description: W1/D5

Hillary

Sianadeye

Delicia

Jessica Lauder

Kanesha

Challenging but didn’t give up! 💪🏾

Anissa

Vicky Smith

Adrienne

Added my 30 minutes of fat burning cardio on the stairsl master. Feeling the burn 🔥

Ashanti

Ready to get in the gym today it’s been a week from a shoulder injury but these workouts really do keep me motivated you can see and feel the transition quicker than you expect

LaVeta

Natasha

I used a machine I never used before that was nice!

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

Orelia

Pretty good workout not as intense as the first week.

Kash

Desiree

Andreca

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

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

*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

Misha

W1/D1

This was a serious workout.  But I completed it.  Thank you❤️

Planomore21*

pressure! i enjoyed it, although i do wish the order of the exercises were coordinated. at the gym when you leave a station its challenging to have to go back to soon after… otherwise pressure 💪🏾

Jazie

W1/D2

People watch out, your calves will be on fire 🔥🙃

Gym didn’t have some of the necessary equipment but was able to do alterations. Great workout! 😀

Jasmine

Ashley

W1/D3

Excellent workout, feeling accomplished! 😃

Shardaa

W1/D4

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Kurkessa Springs

Such an improvement from first challenge.

W2/D1

Mimi

They asked was a trainer today!!!😂 thanks to COCO FITNESS!!!

Sienna

W2/D2

Olicia

I'm always excited to do this exercises but after the set of workouts, I be over it. These workouts be kicking my butt and all I can say is how you really tryna kill me, roll my eyes at the end of every set, and fall out. Loving the results tho.

Cherrelle

Tiera

W2/D3

Justina

Tremely

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

Charchar

W2/D4

Ebony

Andrea

W2/D5

I’m absolutely dead after this workout.

Abigail

Did you mean to put 20 for abs? They hurt.

W3/D1

Finally able to finish all sets in 60-70minutes🎉

W3/D2

That workout was awesome. I even did a little extra of my own because I was feeling myself!

W1/D5

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