Name: Playbook - Chanel DeLisser - W2/D1
Uploaded: 2023-02-22T16:04:11.902Z
Duration: 60 min
Description: W2/D1

Jade

These workouts are just different!🔥🔥

Jazmyne

I went heavy and did 4 sets for some. This was so challenging. Great workout!

Raquel

Coco

Mariah

Neneh

Paris

Perfect!!! I loved this workout!! I went heavier on weights and did less reps🔥

Rhandi

Asha

Judy

Tracy

Tierahnee

Aïsha

Keisha

It was great! I think it would be helpful to offer one alternative excercise as well. Just in case the machines are taken

Rayvonne

Whitney

This was lightweight today. Day 1 it would’ve been the hardest thing ever.

Eternity

Kristen

Desiree

Took me 2 days to finish. The first day I did 5 rounds today I complete the last 2‼️ Proud of myself for sticking with it.💪🏾

Katisha

Oumou Traoré

Shar

Jasmine

Ayana

This workout definitely gave me energy. I’ve been really depressed all week and haven’t felt motivated. Today I got back at it and this helped me a lot! 🔥❤️ thank you!!

Dezma

It was great, i feel really strong and powerful lol

Davida

Kutloano

A sista is TIED!! But it’s a good tired👏🏾💪🏾

Brittanee

Alexis

Challenging but I got through it! Booty Cheeks on swoll!

Keidy

Switched it up to the GYM workout for today!! I only had to modify one workout, Quad Extension. 🔥 Feeling the burn 💪🏽

Ellie

I’m amazed at how cripple and achy and sore I’ve been in my daily life and then I get back in the gym and knock out these workouts as if I wasn’t limp-walking in this bxtch. Lol 😂
After W2/Day 1 I’m convinced that my ass is sittin’. Lol

Rōze

Antoinette

I got a late start, but I refuse to let this day go back without getting my workout 🏋️‍♀️ in!!! My legs 🦵🏾 are on fire 🔥🔥 It was all worth it!! Trust the process #letsgo 💪🏾 🏃🏾‍♀️

Lorna

Anybody else walking in slow motion from being sore? Lol

Dinah

Glutes are on FIREEEEE!! My legs are getting stronger though! 🙌🏽

Kelsey Bradley

Busy…busy day! But I got it done!👌🏾 I’m exhausted!!

Naiema

Amazing workout but oh Lordy my legs are on fire

It has taken a little longer because of my asthma, but I’m pushing through 💪🏾💪🏾💪🏾 and happy I no longer have noodle legs or 🦖 arms 🥹🥲🤣🤣

Ameika

This was still has my ass burning 🔥🔥… y’all my ass bout to be fat !!! Okayyy… Thanks Chanel! Can’t wait to see these results. Let’s go!

Francia

Todays workout was great! I really pushed myself and got it in.. Let’s Go Week 2 Day 1 Done ✅

LaTina Lyle

The work outs are getting just a fraction easier❤️

Dorotheo  Davenport-Carter

I feel great! Energy is great, motivation is great! This workout is a vibe!!

Brandy Jo

Nyasia

Brittney

Taylor

Melyssa

* 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

Enjoyed every moment definitely broke a sweat!

It was strenuous but awesome. Couldn’t do 2 of the exercises due to not having the equipment at the gym.

Shonda

My body is feeling all of these workouts today 😭😭💪🏽

Briana

W1/D1

It was a nice workout! Makes me look forward to the next day

LaVeta

I feel amazing and my triceps feel like they’re going to fall off

Amanda

wheww i work out daily but some of these almost took me out 😂🤣😂 DEFINITELY LOVE THIS CHALLENGE

ileyah

W1/D2

Mimi Agbobli

Whewww ! 😰🥵 that workout whooped my behind! After day 1 & 2. You definitely have to stretch good before this one. Excited for day 4!

Mikala

Sommy

W1/D3

Grace

Loved the workout!! Arms are burning but it feels good

W1/D4

The burn was real today! We made it through our first week ladies!!

Crashandra

W1/D5

Tomekah

Suporia

W2/D2

Leg days have slowly but surely become my favorite days to workout. 🔥🔥

W2/D3

Tough workout. Truly felt the burn from the triceps, but gonna keep grinding

Charchar

Dionne

W2/D4

Good times training !! I’m exhausted !!

W2/D5

The Bulgarian squats are a move that challenged me along with the hip thrusts (new variation never seen b4). I’m looking forward to perfecting my execution in both. Thanks for the challenge Chanel!

W3/D1

- awesome workout !! Them suicide planks though, GIRLL painful !!! I got through it though

Jasmin Pretti

W3/D2

This was challenging 😥 but we got it done ✅

Diamond

W3/D3

My arms are on fire 🔥 lol but got it done ✅

It took me 4 hrs to complete the strength training portion. I will do the HIIT for my warm up on my next work out. These supersets are no joke! Plus I’m doing 20reps vs. 15reps & those extra 5 reps per set almost take me out each time. 

Excited at my progress tho. I was able to do the bench tricep dips and the bent rows I kept my spine neutral this time. Much better form! Thanks for the challenge Chanel.

W3/D4

Angel

The Smith Machine Step Ups did me in!🥵

Shanea

Playing catch up like usual,  but I'm here enjoying this great workout!

Karen

W3/D5

For these supersets I have to do (2) gym sessions in between work. One In the early afternoon and one in the evening. Loving the challenge tho. I found an easier way to do the Bulgarian split squats (put your hip thrust pad on a barbell on the squat rack. Lower the barbell it self to the desired height for your ankle to rest in the muddle. BOOM THANK ME LATER) It made a huge difference being that I had a better foot placement.

Still need to finish strong.. great workout✨️

alexandria

W4/D1

I’m on the last week finally lol. These workouts still kicking my 🍑 but I’m still in it to win it 💪🏾⭐️
If your reading this follow me @tishabefitbewell

W4/D2

Last workout of 2022…2023 here I come! Looking forward to more Chanel💕🤣🥳

Well, my calves will be sore tomorrow but that’s ok. 🦵🏾🦵🏾😄

W4/D3

Loved it as always.  I love having you as my pocket coach🙌🏾

First workout of 2023. Excited to finish and repeat this entire fitness plan while taking it up a notch in more reps & decreased rest time. 🏆

W4/D4

I am going to do this entire challenge AGAIN!! I loved how I was pushed to a new level. It took me 2 months to complete but I have increased my stamina and mental strength so that’s all that counts. This last week I noticed I can complete the entire workout in a gym session VS. Having to split the workouts over 2 days. Super proud of myself & everyone else that will complete this challenge!

Finally finished the challenged. A week late but grateful for completing it. It was a great experience and I look forward to incorporating these workouts and future challenges. Thanks so much  and congratulations to everyone who took on this opportunity ✨️

W2/D1

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