Name: Playbook - Chanel DeLisser - W1/D5
Uploaded: 2024-03-04T18:10:49.360Z
Duration: 60 min
Description: W1/D5

Great workout I really feel the burn in my legs🦾🦾🦾

Angela

Derrian

Judie

Good i feel Good im glad Thanks 🥰🙌🏾

Keisha

Monica

I didn’t do the last part but this workout was good!

Kyla Demas

Kitso

Breanna

Charliah

You’re workouts are the only workouts that seem to really work for me. I’m not a gym girl but I see great results from your home workouts. It encourages me to keep at it!!! ❤️ Also, thank you for keeping this journey affordable 🥰

Neshira

Shani

Just amazing I actually restarted the 4 week challenge bc of the results after this I’m heading to the 6 week💪🏼

Whitney

🌟Makynia⚜️

Bella

My legs 🦵🏾burning 🔥 💪🏾. I’m feeling the process❗️

Rhema Gresham

This was tough on my lower back so my form needs improvement but it definitely “gave what it was supposed to gave.” Lol

rita

Round 2 and still pushing💪💪💪💪

Kamara

Aisha

Brandy

It was great definitely seeing the change in my strength!!!

Porscha

Geornikqua

SugeKickFit

Loved it🔥🔥🔥🔥💪🏽💪🏽💪🏽

Vinton

Kaylin

Linniss

Carson

Kayla

Melissa Harden

Erica Montes

Kanesha

second time through & still couldn’t predict the 🔥🔥 great set

Chika

This workout was a burner lol 🔥🔥🔥

Onisha

Sianadeye

Karine

Ashley Monique

Shay

Workout was amazing I feel great 😊 🔥

Ophelia

Wow…amazing, but this almost took me out…lol

Marla

Great workout! Was a little tough, but I pushed through! Feeling amazing!

Charnetta

Tough for me today my mind was heavy on the world took a lot of directing my attention back to what makes me happy and thats getting this workout done no matter what's going on around me and I did it with big tears and cheesy smiles at the end of my workout! Bless you Coco 🦋🙏🏾

A N A 

Jaquelyn

Lina

Karina

ingrid

This was a challenge but SO worth it ✨ The post workout glute pump is crazy 🥰

Keturah

Ariana Aguilar

Brenda

Mitchelle

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

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

- Dumbbell front to lateral raise jumping jacks
- Banded 3-count squat pulse 
- Floor tap pop squats 
- Dumbbell russian twist to overhead press

	
——————————————————————
GLUTES:
3 sets of 20 reps each	

Superset 1:
- Banded alternating dumbbell lateral lunge
- Banded frog pumps

Superset 2:
- Banded glute bridge to abduction
- Banded dumbbell sumo squat pulses
	
——————————————————————
HAMSTRINGS:
3 sets of 15 reps each	

- Banded weighted good mornings
- Dumbbell sumo squat to RDL
	
——————————————————————
QUADS:
3 sets of 15 reps each	

- Banded 3-count squat pulse
- Dumbbell lateral lunge pulses (right leg)
- Dumbbell lateral lunge pulses (right leg)

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 5

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

- Dumbbell front to lateral raise jumping jacks
- Banded 3-count squat pulse 
- Floor tap pop squats 
- Dumbbell russian twist to overhead 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 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

- Complete jumping jacks as your raise the dumbbells to the sides and the front of your shoulders

Dumbbell front to lateral raise jumping jacks

- Place a band around your legs above the knee
- Drop into the bottom of a squat for three pulses
- Jump into the air
- Land safely with bent knees

Banded 3-count squat pulse*

- Start with your feet close together
- Jump your feet out and drop into a squat, reaching down and touching the floor

Floor tap pop squats

- Complete a Russian twist with the dumbbell to each side then press the dumbbell overhead

Dumbbell russian twist to overhead press

HIIT

GLUTES:
3 sets of 20 reps each
	
Superset 1:
- Banded alternating dumbbell lateral lunge
- Banded frog pumps

__________________________________________

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 20 reps of exercise #1  —> then rest 15 secs
* Do 20 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Place a band around your legs above the knee while holding a dumbbell in each hand at your shoulders
- Step pout wide and drop into a side lunge 
- Stay low alternating back and forth side to side in the low position

Banded alternating dumbbell lateral lunge

- Lay on the floor with your legs bent and heels together
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded frog pumps*

GLUTES

GLUTES:
3 sets of 20 reps each	
	
Superset 2:
- Banded glute bridge to abduction
- Banded dumbbell sumo squat pulses
__________________________________________

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 20 reps of exercise #1  —> then rest 15 secs
* Do 20 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Begin lying supine with a band around your legs
- Lift your hips off the ground
- Separate your knees against the band, then release
- Lower your glutes to the ground and repeat

Banded glute bridge to abduction

- Place a band around your legs above the knees while holding dumbbells in your hands
- Get into a wide toed out stance
- Lower into the bottom of a squat for squat pulses

Banded dumbbell sumo squat pulses

HAMSTRINGS:
3 sets of 15 reps each	

- Banded weighted good mornings
- Dumbbell sumo squat to RDL
__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Place a band around your legs above your knees while holding dumbbells at your shoulders
- Hinge at the waist keeping your back straight until your upper body is parallel to the floor 
- Stand to upright

Banded weighted good mornings

- Complete a sumo squat with the dumbbells held low in front of your body
- Rotate the dumbbells and complete a wide sumo stance RDL

Dumbbell sumo squat to RDL

HAMSTRINGS

QUADS:
3 sets of 15 reps each

- Banded 3-count squat pulse
- Dumbbell lateral lunge pulses (right leg)
- Dumbbell lateral lunge pulses (right leg)

__________________________________________

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 (right leg) —> then rest 15 secs
* Do 15 reps of exercise #3 (left leg) —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Holding a dumbbell in goblet position, elevate your heels onto a dumbbell
- Sit your hips back and down, lowering into a squat
- Extend your legs to stand back up

Dumbbell elevated narrow squats*

- Place your feet hip-width apart, and dumbbells at your shoulders 
- 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
- Pulse
- Work both sides

Dumbbell lateral lunge pulses (right leg)

Dumbbell lateral lunge pulses (left leg)

QUADS

W1/D5

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

Belle

W1/D1

Samantha

W1/D2

Aryielle

W1/D3

I really enjoyed this workout 🦾🦾🦾

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

W1/D4

W1/D6 *OPTIONAL*

Brianna

My butt is going to look AMAZING after this!!!

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

That extra rep was NOT to be played with because I normally do 5.

BeBe Jones

Arielle

W2/D6 *OPTIONAL*

Amazing workout I’m really seeing results 🦾🦾🦾

W3/D1

W3/D2

W3/D3

W3/D4

Week 3 day 5 in the books!!! Amazing workout!!!

My balance was a struggle on the dumbbell hold, lunge, then kick. I had to hold onto a chair for the first round but after a little practice I tried a few with the dumbbells. It wasn’t perfect but I look forward to getting better time is of the essence

W3/D5

Was I this much of an athlete when I was jumping rope as a kid ? 🤣 sheesh bringing back memories

Toni

W3/D6 *OPTIONAL*

Pushed through this one, Mother Nature ain’t stopping me 🤣

W4/D1

W4/D2

W4/D3

Today was so much fun. My soul almost left my body but it was completely worth it 🤣

W4/D4

Great workout today. I was looking forward to it today I feel accomplished

W1/D5

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