Name: Playbook - Chanel DeLisser - W2/D1
Uploaded: 2024-03-04T18:10:49.378Z
Duration: 60 min
Description: W2/D1

Angela

Brianna

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

Derrian

I feel young again. 🤣 Only 24 years old but, I was very stiff in the first week of workouts now I’m getting into the swing of things.

Charliah

My legs are noodles and firm at the same time lol

Whitney

LaToya

Definitely felt the progress compared to day one last week! Loving it!

🌟Makynia⚜️

Easier but not easy. My tolerance is building up!

rita

Rhema Gresham

My legssss although I’m getting stronger I still feel the burn lol thanks girrlll

Kamara

Magdalena

Porscha

Tracey

Tefo  Mogapi

SugeKickFit

Vinton

I got through it getting into it which is good

Carson

Kayla

Sianadeye

Aisha

Shay

Camille

Briea

A N A 

Jaquelyn

.it was a tough workout but I’m getting better at pushing through 
My strength and endurance is increasing 💪🏾💪🏾💪🏾

Frenchell

Workout was so good. I must keep going. I feel the burn

Tedra

Rebecca

ingrid

Lina

Amaazinnng! definitely on fire everywhere!

Caity

Ariana Aguilar

Feel the burn 🔥 Summer time legs🦵🏾yes yes!!

Brenda

W2 D1 success💃🏼💃🏼...the quads and glutes burning

Mitchelle

Chika

MONDAY

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

- Lunge stretch 
- Bodyweight squats
- Calf stretch 
- Arm circles

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

- Floor tap pop squats
- Jumping jack to toe touch 
- Wall assisted high knees
- Dumbbell wall sits 

——————————————————————
ABS:
3 sets of 15 reps each

- Reverse tabletop elbow to knee crunch (right side) 
- Reverse tabletop elbow to knee crunch (left side) 
- Dumbbell sit-up

——————————————————————
QUADS:
3 sets of 15 reps each 

- Banded in- out jump squats 
- Weighted banded sumo squat to calf raise
- Banded dumbbell sumo squat pulses

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

- Banded pull throughs 
- Banded reverse quadruped hip thrusts
- Banded side step to squat

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

- Lunge stretch 
- Bodyweight squats
- Arm circles
- Calf stretch

- Step back into a lunge and twist your torso toward your front leg
- Repeat on the opposite side

Lunge stretch

- Stand with feet shoulder width apart
- 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
- Your knees should be inline with your toes

Bodyweight squat

- Stand with your arms elevated to the sides
- Make circles with your arms to loosen up your shoulders

Arm circles

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

Calf stretch

WARM UP 1

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

- Floor tap pop squats
- Jumping jack to toe touch 
- Wall assisted high knees
- Dumbbell wall sits 
__________________________________________

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

- 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 single Jumping jack
- Kick one leg forward and tap your toe with the opposite hand
- Repeat the jack and kick on the opposite side

Jumping jack to toe touch*

- Place your hands on the wall
- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

Wall assisted high knees

- Hold a single dumbbells straight forward of the shoulders
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Dumbbell wall sits*

HIIT

ABS:
3 sets of 15 reps each

- Reverse tabletop elbow to knee crunch (right side) 
- Reverse tabletop elbow to knee crunch (left side) 
- Dumbbell sit-up

__________________________________________

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  (right side) —> then rest 15 secs
* Do 15 reps of exercise #2 (left side) —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Bring your elbow to your opposite knee
- Return to start and repeat

- 15 reps each side

Reverse tabletop elbow to knee crunch (right side)

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Bring your elbow to your opposite knee
- Return to start and repeat

Reverse tabletop elbow to knee crunch (left side)

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell sit-up

QUADS:
3 sets of 15 reps each 
 
- Banded in- out jump squats 
- Weighted banded sumo squat to calf raise
- 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 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

- Place a band around your legs above your knees
- Perform out and in jump squats

Banded in-out jump squats*

- Stand in a wide toed out stance 
- Hold a dumbbell in each hand and a band around your knees
- Lower into a squat, lift up onto the balls of your feet
- Stand up to full extension

Weighted banded sumo squat to calf raise*

- 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*

QUADS

GLUTES:
3 sets of 20 reps each
 
- Banded pull throughs 
- Banded reverse quadruped hip thrusts
- Banded side step to 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 20 reps of exercise #1  —> then rest 15 secs
* Do 20 reps of exercise #2 —> then rest 15 secs
* Do 20 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Attach a band to a low stationary object
- Hold the other end of the band between your legs facing away from the attachment point 
- Hinged at the waist stand up straight performing a banded pull through

Banded pull throughs*

- Place a band around your legs above the knee
- Sit on the ground with your feet firmly placed and your hands behind you on the ground behind you
- Raise your hips off the round into a table top position 
- Lower back down to the starting position

Banded reverse quadruped hip thrusts

- Place a band around your legs above the knees
- Step out to one side in a shuffle set
- Squat 
- Step back in a shuffle step to the starting position 
- Squat

Banded side step to squat*

GLUTES

W2/D1

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

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

Judie

W1/D5

Bella

W1/D6 *OPTIONAL*

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

Brandy

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

W2/D1

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