Name: Playbook - Chanel DeLisser - W2/D1
Uploaded: 2024-03-04T18:10:49.515Z
Duration: 60 min
Description: W2/D1

Whitney

Latifah

Beast mode: on
Definitely felt the burn with this workout

Shardaa

Ruth

Judy

Vicky Smith

Hard but I did not stop! The body will keep going, it’s all mental and we got this!

Tiffany

Elizabeth

Trenishia

Delicia

Dionne

That was intense in the best way 😮‍💨 🔥 🦵🏿 🍑

Coursha

💯💯 tough!!! Wipe the sweat off ma brow!!!

Maria

Kanesha

Emily

I did every single move at max weight , I feel so accomplished ! Way more powerful than I was week one. I did the free 7 day trial knowing I may not purchase ! Came to the gym  after the trial had expired and tried to workout without it.  I immediately said, “no way.” I need this app. I purchased !

Meeka

Yvonne

Bianca

I won't lie. I couldn't get to #7, but I'll do it as part of tomorrow's workout 🤣

Dannie

Excessively tuff! Lord! But I finished 🤪

🤑🥰Kesh😍❤️

It’s the quad extensions for me😩🤣

Kennedy

My body is on fire 🔥 but can’t wait for tomorrow. Thank you queen 👸 ❤️‍🔥

Llis

Feel good!!! This was a great workout for day one of week 2

Sabrina

Marchel

Daneisha

Tranelle

Yira

Aleah

Sheena

Great workout… I can definitely feel it

Rain

Beast mode activated 💪🏽💪🏽💪🏽

Sianadeye

Chona

Karen

Neneh

Glutes 🍑 literally on fire 🔥😫😫

Bella

Loved today! Those hip thrust definitely got me! 🤣🥵🥵🙌🏽

Destinee

Winny

This pump is CRAZY, great workout Chanel!

Farrah💜

Teyara

Aｌｉｃｅ

Antoinette

I'm about to be in the best shape of my life!! Love it!!

Mila

It was a little easier for me today, but still very effective!

Nina

Stephanie

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 
- BB= Barbell 

- 5 min. dynamic warm-up
- 5 min. cardio 


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	
BB seated squats 	
Heels elevated DB goblet squat 	
	
SS 2	
Quad extensions 	
DB squat to overhead press 	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
BB hip thrusts 	
BB hip thrusts pulses 	
	
SS 2	
BB banded side step squats	
BB alt. lateral lunge

- 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

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

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the bench 
- Press through heels and stand back up

BB 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 DB goblet squat

Quads 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

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

BB hip thrusts

- Perform hip thrust pulses at the top of the hip thrust movement

BB hip thrusts pulses

Glutes superset 1

- With a band around your legs above the knee and a barbell on your back lower into a partial squat
- Hold that position as you step side to side laterally

BB banded side step squats

- In a wide stance with a barbell on your back perform lateral lunges from side to side.

BB alt. lateral lunge

Glutes superset 2

W2/D1

Kelbie

Great, helped raise the bar for my workouts

Tequila

Baby it was intense but I pulled through and did what needs to be done.

W1/D1

Candice

The trio towards the end always gets me 🥲

Charity

My arms are officially screaming, but it’s totally worth it.

W1/D2

Baybeeee I’m tired lol great workout tho

W1/D3

Tlhogi

W1/D4

Great workout though I had to improvise on some due to my heavy chest. I pulled through.

W2/D1

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