Name: Playbook - Chanel DeLisser - W2/D1
Uploaded: 2024-03-04T18:10:48.754Z
Duration: 60 min
Description: W2/D1

Elizabeth

Gisele Rigo

Whewww them reverse leg lunges almost took me out!!!😂😂😂🤣🤣😭😭

Stormey

Tumi

kristen

I broke 2 toes this weekend but I refuse to stop… I’m doing as much as I can… just no jumping for me…gotta finish strong 💪🏽

Sienna

Great! Hard for a Monday🥴…but I got thru it!

Lystra Ollivierre

Kanesha

Nice burn…love the easy layout circuits!🦵🏼👙🔥

Terri

Tricia

Whitney

Esmeralda

Dale

Aluna

Shay

Crys

Ashley Monique

Sianadeye

Week 2 day 1 complete LETS GET IT LADIES 🫶🏾

Rhonda

Oyinkan

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 


- 5 min. dynamic warm-up
- 5 min. cardio (jump rope)

Abs:
- 3 exercises ... 3 X 15 reps 
- DB russian twists 
- DB straight leg sit-ups 
- DB chest press w/ leg raise

QUADS 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB seated squats 
Heels elevated DB goblet squat 

SS 2
DB alt. reverse pulse lunges 
DB squat to overhead press 


GLUTES 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB hip thrusts 
DB hip thrusts pulses 

SS 2
DB sumo deadlift  
DB swings

5- minute jump rope interval

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

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the dumbbell from side to side

DB Russian twists

- Begin by lying supine with arms extended straight up, holding light dumbbells in each hand
- Sit up while keeping the dumbbells overhead

DB straight leg sit ups

- 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 two dumbbells at the shoulders
- Press hips back and lower down until your glutes touch the box (completely sit down and release all tension in the legs)
- Press through heels and mid foot to stand back up

DB seated squats

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

Heels elevated dumbbell goblet squat

Quads superset 1

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Pulse 2x
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

DB alt. reverse pulse lunges

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
- Bring the dumbbells up to the shoulders and press them overhead

DB squat to overhead press

Quads superset 2

- With a band around your legs above the knee and a dumbbell held in your lap perform banded hip thrusts.

DB banded hip thrusts

- Place a band m just above the knees
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Pulse

DB banded hip thrusts pulses

Glute superset 1

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- Lift Db off the ground allowing it to swing between your legs
- Drive your hips forward propelling the Db forward and up
- Stopping just in front of the shoulders 
- Allow Db to swing down and back between the legs
- Moving immediately into the next rep

DB swings

Glute superset 2

W2/D1

Lethabo Angel

Amazing. It was my first workout on the app and was hard but very worth it.

Beauty

Shania

W1/D1

Portia

Ciara

Your workouts are fun, dynamic, and energizing! Lovin the flow

Shannon

W1/D2

My calves were on fire at the end. That 3 part stance was so intense!

Good- wish there was a video option so they would continue running inclusive of the sets. Makes it good for pacing etc/feel like a class with the playlist
For the calf raises it would be good to include a picture of tow positioning.

W1/D3

Difficulty but got through it. Sweat is real

Lola

Those Dumbbell Supermans …. I had to talk myself into the whole way through 😂

W1/D4

W1/D5

Whewww this workout was so worth it! I’ve been having back issues for the longest and did a stretch after floor tricep workout and it popped! I immediately felt that dull aching pain that’s been lingering for years gone!!!!! God is sooo good!!!!!!!!!!

I’m loving the workouts! I’m only making it through 2 full rounds in about 45 mins but it’s something for me to work up to 💪🏽

Lisa

W2/D2

W2/D3

W2/D4

Wk3 day1 done🙌🏾🙌🏾🙌🏾🔥🔥

W2/D5

Was really great! Just wish that “Cool Down” was included.
Love this app as it’s a one-stop shop for my daily workouts.
Just really love to see that something as important as a n after stretch was included.

W3/D1

Arms are on fire. Great workout! 💪🏾🔥

W3/D2

A great way to get killed in the gym 🥹 I’m dead but feel good as hell!!

Brieyeah

W3/D3

Triceps are on fire! Great workout! 💪🏾🔥

😮‍💨😮‍💨😮‍💨 that’s all I can say! 

This shit don’t get easier you just get stronger

I feel amazing! Happy to be back to my normal routine again!!!

W3/D4

I’m getting stronger and the shit feels insane 😮‍💨🔥🔥🔥 I am almost at the end of this specific program but I am excited to see COMPLETE CONSISTENCY when I do the next at home program

My butt feels like I upgraded for 16” rims to 22” rims😂

W3/D5

W4/D1

W4/D2

Perfect workout for a rainy Sunday afternoon 🙌🏾🙌🏾🙌🏾👌🏾👌🏾🔥🔥🔥

Great way to start my day! I feel amazing!

W4/D3

W4/D4

I sweat harder during these workouts than HIIT on my elliptical 😂

I finally finished it!!! After overcoming so many unexpected obstacles! I'm so proud of myself!!!

W2/D1

Community

More workouts from Chanel DeLisser