Name: Playbook - Chanel DeLisser - W2/D1
Uploaded: 2024-03-04T18:10:48.736Z
Duration: 60 min
Description: W2/D1

Kinthesia

It was amazing and I feel Strong!! 💪🏽

Whitney

R1W2D1 feeling sick bit pushed thru until last workoutbhad to skip day 2 hope to be better 🙏 🙂 💪

E Bulcis

W2/D1 workout definitely felt more confident and stronger than ever 💪🏼
Can’t wait to see how much stronger I’ll get

kimberly 

Michelle

I love these workouts, my body has seen so many changes since I started.

Judy

Domonique

That last set is always a doozy 🥴but definitely feeling stronger from week 1 to week 2

Charity

This work out took me a long time. Always nice to work out but I feel like I took forever w this one. 🥵

Maria

Cindy

Antoinette

Definitely feeling the burn after this workout! 💪🏽 Looking forward to tomorrows workout.

Jasmine

Brandy

Keisha

Linniss

Destinee

Great workout. Lost 6lbs during week 1 by following your exercises & nutrition plan 💪🏽

Burgundyy

Still feeling sore from the day before but overall great workout.

Daniela

Bella

It was a lot easier this week and I went up in weights… I can definitely see me getting stronger 😊

Tiffany

Lydia

Brianna

Renee

Ariana Aguilar

Aisha

Daphne Hart

Girlllll‼️‼️‼️ I hung all the waaaay with you till I hit glutes😍😍 I WAS DONE‼️‼️‼️
#crawling out the gym

Ymani Hoffman

Latoya Franklin

Hard, very hard. The HIIT dang near killed me but I got through the entire workout.

Latoya

Tough but I can already see improvements in my body and I’m loving it!

Kayla

Daria

Jeandaura

My muscles feels like noodles 😭😭😭

Elaysha

Katrina

Rhonda

Tedra

Had my legs shaking 🏋🏿‍♀️💪🏿🔥

Melissa Williams

I felt that 😩 and I’m lasting longer doing my reps without stopping 😁

Sheenailla Green

ingrid

Kicked my butt but I finished it strong. Monday’s are the hard but I believed in myself and got it done!

Kimberly

Onisha

Camille

Feeling stronger after only 1 week!💃🏽💃🏽

Shea

Hello Monday, couldn’t start my week Bett then this. Thank you love❤️😁🙏🏾

Jaleesa

Salma

Janine

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)

- Jump rope
- Plank jacks
- Jumping lunges w/ squat
- Mountain climbers

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

- Air bike crunches
- Tuck crunch 
- Lower AB hike ups 

——————————————————————
QUADS:
3 sets of 12 reps each

Superset 1:
- Smith machine squats
- Alternating smith machine lunges 

Superset 2:
- Leg press
- Leg extensions 

——————————————————————
GLUTES:
3 sets of 12 reps each

- Barbell hip trust
- Step ups w/ dumbbell (left + right side)
- Dumbbell Bulgarian split squats (left + right side)

5 MINUTE WARM UP

2 sets each (35 sec each move | NO REST)

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

- 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

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

Calf stretch

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

Arm circles

Warm up

HIIT CARDIO

4 sets each (25 sec ON / 15 sec OFF)

- Jump rope
- Plank jacks
- Jumping lunges w/ squat
- Mountain climbers

__________________________________________

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

Jump Rope

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jack

- Complete a jumping lunge with both legs then hop feet together and complete a squat
 - Repeating the sequence for time or reps

Alternating lunge jumps to squat

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

HIIT Cardio

ABS

3 sets of 15 reps each

- Air bike crunches
- Tuck crunch 
- Lower AB hike ups 
___________________________________________

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

- Lying on your back kick/circle your legs as if you are pedaling a bike

Air bike crunches

- Begin by lying supine with legs straight and hands overhead
- Roll your shoulders off the floor
- Bring your knees in to meet your elbows
- Lower back down

Tuck crunch

- Curl your legs in toward your chest
- Extend your legs as you drive your hips up
- Taking your feet toward the ceiling
- Reverse the movement and repeat

Lower ab hike ups*

QUADS 

Superset 1: 3 sets of 12 reps each
- Smith machine squats
- Alternating smith machine lunges 

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 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

- Start with the bar behind your back and feet shoulder width apart
- Lower slowly to 90 degrees
- Keeping your chin and chest up
- Drive up through your heels

Smith Machine Squat

- Start with both feet together
- Step one foot back and lower down until both knees are at 90 degrees
- Push through the front heel and return to start
- Repeat with the opposite leg

Alternating Smith Machine Lunges•

QUADS

QUADS 
Superset 2: 3 sets of 12 reps each
- Leg press
- Smith machine lunges (each side)

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 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions•

GLUTES  3 sets each | 12 reps each

- Barbell hip trust
- Step ups w/ dumbbell (left & right side)
- Dumbbell Bulgarian split squats (left & right side)

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 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 (right side) —> then rest 15 secs
* Do 12 reps of exercise #3 (left side) —> then rest 15 secs
* Do 12 reps of exercise #4 (right side) —> then rest 15 secs
* Do 12 reps of exercise #5 (left side) —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Place your upper back and shoulders on a bench while holding a barbell in your lap
-Raise your hips up until parallel to the ground
-Lower your hips to the starting position

Barbell hip thrust

- Hold a dumbbell at your shoulder 
- Step up onto a bench to full body extension 
- Step back down to the ground

- 12 reps each leg

Bench step up w/dumbbell (right side)

- Hold a dumbbell at your shoulder 
- Step up onto a bench to full body extension 
- Step back down to the ground

Bench step up w/dumbbell (left side)

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

- 12 reps each leg

Dumbbell Bulgarian split squat (right side)

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian split squat (left side)

GLUTES

W2/D1

It was rough. I wonder if the next days will be the same routine. Ugh. I will get faster.

Killed me - my only gripe is hip thrust and squats take everything out of me. Wish they were fronted towards the beginning of the workout. I was losing energy and hope lol

Cordell Riddick

Zarah

W1/D1

Perfect workout! Love the HITT + Ab workout at the front of the workouts!

Joel

W1/D2

Great day 3. Only issue was equipment availability in the gym. I improvised a bit but I don’t feel guilty bc I know I put in work.

R1-W1-D4 holy legs are killing me from the last workout. Now I feel stronger

W1/D3

It was awesome my triceps feel so hard !!!🔥

Olga

W1/D4

R1W1D5 redo week over feeling great glad I repeated week one now on to week 2

Sianadeye

W1/D5

Traci

Kendra Anderson

W1/D6 *OPTIONAL*

Ninoshkari

Had to up weight as I’ve gotten stronger 😩🙌🏽

W2/D2

That was rough. The adductor was broke . Ran off to church. Lol

W2/D3

Noodlessss my armssss but I went up in weight 💪🏽😊

W2/D4

The shape and endurance I’ve built is insane!!

W2/D5

W2/D6 *OPTIONAL*

I had to the nerve to do cardio before this workout whew! 4 miles 28 minutes + this equals working out next year in January from
Todays date to 11/21/23 😫

🤑🥰Kesh😍❤️

Viridiana Maza

W3/D1

W3R1D1 skip real day one holiday working out Saturday 5l2 even out

Chacerin

Jayda Ervin

W3/D2

Lehua

W3/D3

Goodness my traps and arms are on fire🥹

W3/D4

This was fun yet challenging towards the end

W3/D5

W3/D6 *OPTIONAL*

Definitely feeling the burn but always enjoying my progress & results. 💪🏽

W4/D1

Whew... I can tell I missed 2 days but I got it DONE!!!

Awesome workout!!! 5+⭐️’s‼️Loved this back and arm work out!!!

W4/D2

Always a great work out! Staying consistent week 4

It was a good work out but I was anxious the whole time. I’m glad I got the whole work out in and didn’t get carried away w my feels.

W4/D3

Great!! Arms are on fire. Had to perfect my form!

W4/D4

Lauren

W4/D5

I love me some cardio 🤸🏽‍♀️🤸🏽‍♀️

Didn’t believe I could do it but a 20 minute comedy skit kept me going.

Esther

W4/D6 *OPTIONAL*

Christina McDuffie

W5/D1

Tremely

W5/D2

W5/D3

My heart rate got up to 150!! Best push ever!!!

Elizabeth

W5/D4

W5/D5

W5/D6 *OPTIONAL*

Amazing workout! Everything burns right now 🔥🔥🔥

W6/D1

W6/D2

Adahina

W6/D3

Almost there!! 🔥 I’m so much stronger!

Imani

W6/D4

So so good!! Thank you for this dope program. Booty big, and on flat flat, health on TEN TEN!!!

W6/D5

Never thought i could do 30 minutes on the stairstepper🙌🏽🙌🏽🙌🏽

W2/D1

Community

More workouts from Chanel DeLisser