Name: Playbook - Chanel DeLisser - W2/D1
Uploaded: 2024-03-04T18:10:48.677Z
Duration: 60 min
Description: W2/D1

Geornikqua

kristen

Melissa

Perfect way to start the day 💦🔥🏋🏾‍♀️💪🏾

semi

Mercy

Asia

On one of the sets I couldn’t check off the first round :( and I’m noticing it’s a trend on some sets

Kattya

Aubani

Alexis

Bella

New Year Same feeling of greatness after my workout

Whitney

Good stuff!! Tough but got through it. Booty on 🔥

Ashley

Starting off week 2 Day 1, was hard but I managed myself and push through the obstacles..

Samuda

BeBe Jones

I was so tired this morning and almost waited to workout. I’m so glad that I didn’t! I feel so good 😊 I needed this morning therapy session 👌🏼🙌🏼🌹🥰

Jenny

That one had the lactic acid in my legs build up I’m not as sweaty but still feel fatigued good workout!

I feel amazing! It's always a great way to start my day!

Tricia

I would love some more focus on abs but otherwise these workout are perfectly designed! Thank you!

Taylor

Joan

Made it through! This week has been rough! Gotta 2-a-day it today! 🔥🔥🔥

Eboni

Fasha

Took me so long to start but it’s finally done!!!

Porscha

Fire. Did it yesterday. Finished 6 & 7 today. 💪🏾

Meagan

Ayana

Karen

Deborah Ross

That was a good workout! Challenging but good

Gabriella

This is Week 2 Day 1 for me..wheeww sis is tired!! Great workout 💪🏾🔥

Sanota

Ileana

That was hard but I feel like I’m getting so much better! It only took me 1 hour this time to complete the whole workout! First week it took me 2 hours!

Tabitha

Almost didn’t make it past abs… but 🙌🏾🙌🏾

Bridget

The workout felt a lot easier compare to last week!

Marilyn

Great way to begin week two!! Amazing workout

Cary

Awesome way to start week2 day 1 let’s go ladies we got this

Rhonda

Elizabeth

Week 2, Day 1! I feel real good after this workout. I powered through. Those lunges though, still working on it.

Aryielle

Great workout! Legs are stiff on fire lol

Alesha

Dorotheo  Davenport-Carter

I did it 🎉🎉 W2 Workout1 is officially completed! This was definitely a leg shaking, back burning, ab on fire workout lol 🫶🏽

Angie

Eliza

Crys

Corshay

I don’t feel sore like week 1 it’s was great today work.

Day 1- week 2 done! The workouts are becoming easier to complete but this tightness in my thighs is rough but pushing through. Great start to the week 💪🏽‼️

Jasmin

Not too bad! I’m proud of myself….
Let’s go Queens!

DeEbonique

Myjewel

Daphne

Vicky

* 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

lol man girl you be on a mission because hunny im drying lol legs feel like noodles 🤣👏🏽

Rodneisha

I enjoy it. I feel like I accomplished something I plan for me.

Ericka

W1/D1

Gisele Rigo

Terri

W1/D2

Man I did a dance class b4 this so I wasn’t gonna do this workout. I was looking for something shorter but my glad I did this. Omg the dead lift’s definitely mad it worth it . I felt all the supersets. Thank you!

Meka

W1/D3

Great burn !!! literally feel it everywhere

Angelica

Sydney Simmons

Bria

W1/D4

Amanda

💀….in a good way ❗️❗️💪🏾😅

W1/D5

I love the challenge these workouts give me!!!!

Lisa

Great workout but I never have time to complete the workouts. Being a busy mom 45 mins is all I can get in.

Tequila

Mandy

W2/D2

W2/D3

The app moved faster than me it should be 5 stars the stars left the screen before i could click all stars! guess my hands are still shaky from the workout

Janella

Good workout, fav workout so far💪🏾🙂.

Tracey

W2/D4

I feel myself improving every week!! 7 weeks in 👏🏽💪🏽

Thank you… i always stop here so fingers crossed

Kanesha

W2/D5

This workout made me feel hella powerful. Especially those SL db hip thrusts 💪🏿 🦵🏿 🔥 💕

Coursha

Hilnecia

W3/D1

I’m crying in the way outta the gym. Hate this sh*t, but love it!

Michelle

Woke up at 2 am to workout while my kids were sleep good workout 🔥💦💪🏾 now shower and quick nap before my alarm goes off for work 😩😂

W3/D2

This one almost took me out the reverse lunges with curtsy was a killer!! And my calves are on fire!!! Great workout though!

W3/D3

Loved this workout 😍 this was the most I ever sweat 💦💪🏾🔥🥵

I feel great! Ready to start my day and make some big changes in my life!

My whole body on fire..Wasn't prepared for this one but, great workout🤗

W3/D4

W3/D5

Ooolllleeee I feel like I just got a BBL 😂🔥💪🏾🥵

Man oh man, last week coming through strong!!! My ass feels 10x fatter 🔥😂

W4/D1

Jasmine

Great way to start the day 💪🏾💦🥵🔥

Patricia

W4/D2

Great workout!!! Very challenging but it’s exactly what I need! I really do hate the calve raises though 🥴

I didn’t feel good today but was determined to get it in 💪🏼

W4/D3

Whew baby the sweat was real 💦😍😂 as always good workout 💪🏾🔥🥵 time to hit the shower 🚿🧼 #Week4Day4Completed!

W4/D4

Well I completed those 4 weeks now i’m ready to tackle another 4wks 💪🏻💪🏻 These are well put together exercises, i am very pleased I joined this program!

Whew I can’t believe I’m done 🙌🏾 great workout as always 💦🔥🥵 loving my progress from day 1 to today 💪🏾

W2/D1

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