Name: Playbook - Chanel DeLisser - W2/D2
Uploaded: 2024-03-04T18:10:48.761Z
Duration: 60 min
Description: W2/D2

Elizabeth

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!!!!!!!!!!

Stormey

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

Sienna

Awesome…love this workout routine!👙🦵🏼💪🏻

Terri

Tricia

Esmeralda

Shay

Jhaka

Kamara

It’s only week two and I feel great! I’m loving this! 🔥💪🏾

Crys

Ashley Monique

Sianadeye

Rhonda

Whitney

* HIIT/ ABS + UPPER BODY * 
- DB= Dumbbell 

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


HIIT/ ABS
- 4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  (3 rounds) 
- Pop squats 
- Jumping jacks 
- Reverse crunches 
- Mountain climbers

BACK 
3 exercises ... 4 X 15 reps
DB supermans w/ ISO hold 
DB single arm row (R. arm)
DB single arm row (L. arm)


BICEPS X SHOULDERS 
3 exercises ... 3 X 15 reps
DB bicep curl to shoulder press 
DB seated arnold press 
DB lateral raises 


TRICEPS 
4 exercises (2 supersets)... 3 X 15 reps
SS 1
tricep long band extensions 
modified push ups (on knees) 

SS 2
lying floor DB french press 
DB bent over tricep kickbacks

5- minute jump rope interval

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

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

- Slightly hopping, you will drop down into a wide squat touching the ground between your feet with your hand
- Hop back up to starting position

Pop squats

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- 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/Abs

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on your front leg for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

DB single arm row (L. arm)

DB single arm row (R. arm)

Back

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower the dumbbells in reverse with a slow and controlled movement

DB Arnold press

- Curl the dumbbells up toward the shoulders, engaging your biceps
- Press the dumbbells overhead
- Reverse the movement back to starting position with control

DB bicep curl to shoulder press

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB lateral raises

Biceps/Shoulders

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Tricep long band overhead extension

Modified push-ups

Tricep superset 1

-Perform lying tricep extensions with dumbbells while on the floor

Lying floor db French press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

Tricep superset 2

W2/D2

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

Beauty

Shania

W1/D1

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 😂

W2/D2

Community

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