Name: Playbook - Chanel DeLisser - W1/D5
Uploaded: 2024-03-04T18:10:48.668Z
Duration: 70 min
Description: W1/D5

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

E Bulcis

Michelle

Sianadeye

Yvonnet0815$

This one was intense love it 🥵🥵🥵👏🏾

Aterra

Tremely

Loved the work out!! The stair master had me sweating!!! 😅😅

Maria

I forgot my leg wraps for the workout today (weds) so I to switch to Fridays... sooo good but they all are.

Natasha

Adahina

Great workout!! Definitely made me sweat😅

Chacerin

Caronda

I tried today but I'm going harder tomorrow

Kyla Demas

angel chanal

Shantelle

Excellent workout!!!! I’m so happy I joined the team & looking forward to some serious gains with Chanel!

Jasmine

Felt great and hit every muscle that it needed to!

Deanna

stair master almost took me out but i loved this !!!

Brandy

Brittney Dear

Week 1 done ready for week two bc I’m so proud of myself usually the third day I would have stopped and quit but I pushed through and made it to the end 🙌🏾🙌🏾🙌🏾 week 2 I’m coming harder than before let’s get this 😝💪🏾

Enijaha gipson

Aleah

Very intensive workout for the quads. Really enjoyed it.

Daniela

Bella

Amazing! Definitely a push and it’s a easy guide just in case you want to customize it or go even harder.

Yahni

Whitney

I wasn’t able to do the stairs on 6. I did them on level 4.

Latoya Franklin

Renee

Today was amazing !!! Everyday before this one actually prepares me for today. This workout wouldn’t have been finished 4 days ago! I pushed through!! Proud of me

Eternity

This was probably my favorite so far. Loved the stair master finish. It’s giving 👙

Kendra Anderson

GiGi

OMGGGG I ALMOST CRIED TODAY! 🥹 I’ve pushed myself like never before! Day 5 done and Chanel beat my ass today with this one ☝️

Queen Dee 👑

Kathy Le Maitre

Your killing me lol but I feel amazing and I’m seeing results quickly. Thank you for making my gym experience seamless

Janelle

🤸🏽‍♀️🤸🏽‍♀️ Great 👍😊

Daria

It was challenging but I completed it. I injured my legs a few days ago and had to rest but made sure to finish! Thank you

What a great way to get my day started! Core is on 🔥🔥🔥🙌🏽🙌🏽🙌🏽

Destinee

Khalilah

Ana Pereira

Today was amazing! First full week down officially! I’m going back to back non stop tho, I’m hungry!!. I’m fueling my body with the right stuff so I got the energy and I got time today baby!! to keep pushing pushing pushing!

DutchDaDutchess

Elaine

Rhonda

Teaira

Melissa

Joanne

Sheenailla Green

It was all good until I hit the stairs 💪🏾. Good leg workout

Kimberly

Onisha

Josyv’kha

I loved it. Had to do alternate workouts since my apartment gym doesn't have all of the equipment

Camille

FRIDAY

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

- Calf stretch 
- Walking lunge stretch 
- Standing quad stretch 
- Toe touch stretch

——————————————————————

ABS: 
3 sets of 15 reps each

- Weighted dumbbell crunches
- Reverse crunch 
- Elbow to knee sit ups

——————————————————————

QUADS: 
3 sets of 12 reps each

Superset 1:
- Leg extensions
- Barbell squat 

Superset 2:
- Smith machine squat
- Leg press

——————————————————————

HAMSTRINGS: 
4 sets of 12 reps each

- Leg press (toes off platform) 
- Dumbbell good mornings 
- Lying leg curl

——————————————————————

Low intensity steady- state (LISS) CARDIO
10 minutes on stairmaster; level 6 and up

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

- Calf stretch 
- Walking lunge stretch 
- Standing quad stretch 
- Toe touch stretch

- Step forward slightly, heel to the ground and  toes up
- Gently pull the toes toward you

Calf stretch

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Hold the stretch before moving to the opposite side

Walking lunge stretch

- Standing on one foot bend at the knee and hold your foot
- Feel the stretch in the front of your quadricep
- Lift your opposite arm overhead to help with balance

Standing quad Stretch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Toe touch stretch

Warm up

ABS: 
3 sets of 15 reps each

- Weighted dumbbell crunches
- Reverse crunch 
- Elbow to knee sit 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

- Hold dumbbell over head
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Weighted dumbbell crunches

- Place your arms extended by your sides 
- Keep your knees bent to 90 degrees
- Lift your knees towards your chest
- Lower down and repeat

Reverse Crunch

- Complete a full sit-up tapping your knees with your elbows

Elbow to Knee Sit Ups

QUADS: 
3 sets of 12 reps each

Superset 1:
- Leg extensions
- Barbell squat 

__________________________________________

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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell squat•

QUADS

QUADS: 
3 sets of 12 reps each

Superset 2:
- Smith machine squat
- Leg 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

- Start with the bar behind your back and feet shoulder width apart
- Lower slowly to 90 degrees
- Keeping your chin and chest up
- Drive up through your heels

Smith Machine Squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

HAMSTRINGS:
4 sets of 12 reps each

- Leg press (toes off platform) 
- Dumbbell good mornings 
- Lying leg curl

__________________________________________

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 15 secs
* Do 12 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

Leg press (toes off platform)•

- Stand with your feet shoulder width apart, dumbbells at the shoulders
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Dumbbell Good Mornings

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Leg Curl

HAMSTRINGS

The stairmaster works the entire lower body- quads, hamstrings, calves, and glutes.

• Complete 10 minutes on stairmaster; level 6 and up

Low Intensity Steady State Cardio- Stairmaster

W1/D5

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

Kinthesia

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

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

Olga

W1/D4

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 🙏 🙂 💪

W2/D1

Ninoshkari

Had to up weight as I’ve gotten stronger 😩🙌🏽

W2/D2

That was rough. The adductor was broke . Ran off to church. Lol

W2/D3

Noodlessss my armssss but I went up in weight 💪🏽😊

W2/D4

The shape and endurance I’ve built is insane!!

W2/D5

W2/D6 *OPTIONAL*

I had to the nerve to do cardio before this workout whew! 4 miles 28 minutes + this equals working out next year in January from
Todays date to 11/21/23 😫

🤑🥰Kesh😍❤️

Viridiana Maza

W3/D1

W3R1D1 skip real day one holiday working out Saturday 5l2 even out

Jayda Ervin

W3/D2

Lehua

W3/D3

Goodness my traps and arms are on fire🥹

W3/D4

This was fun yet challenging towards the end

W3/D5

W3/D6 *OPTIONAL*

Definitely feeling the burn but always enjoying my progress & results. 💪🏽

W4/D1

Whew... I can tell I missed 2 days but I got it DONE!!!

Awesome workout!!! 5+⭐️’s‼️Loved this back and arm work out!!!

W4/D2

Always a great work out! Staying consistent week 4

It was a good work out but I was anxious the whole time. I’m glad I got the whole work out in and didn’t get carried away w my feels.

W4/D3

Great!! Arms are on fire. Had to perfect my form!

W4/D4

Lauren

W4/D5

I love me some cardio 🤸🏽‍♀️🤸🏽‍♀️

Didn’t believe I could do it but a 20 minute comedy skit kept me going.

Esther

W4/D6 *OPTIONAL*

Christina McDuffie

W5/D1

W5/D2

W5/D3

My heart rate got up to 150!! Best push ever!!!

Elizabeth

W5/D4

W5/D5

W5/D6 *OPTIONAL*

Amazing workout! Everything burns right now 🔥🔥🔥

W6/D1

W6/D2

W6/D3

Almost there!! 🔥 I’m so much stronger!

Imani

W6/D4

So so good!! Thank you for this dope program. Booty big, and on flat flat, health on TEN TEN!!!

W1/D5

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