Name: Playbook - Chanel DeLisser - W2/D2
Uploaded: 2024-03-04T18:10:49.521Z
Duration: 60 min
Description: W2/D2

Candice

Latifah

Cherrelle

Every single workout is a struggle, but it burns so good.

Shardaa

Great workout...feeling stronger and stronger 💪

E Bulcis

Ruth

My arms are tired!!! But I am unbigging this back so pain it is

Tiffany

Great upper body workout! 💪🏾🔥💯

Kurkessa Springs

Shurida

Idk why but I feel like this work out is sooo intense!!! I def would not do the things I do without this app!!! It’s so good!! I love it!!!

Maria

Emily

Tasha

Elizabeth

My muscles are becoming stronger 🫣🥰

Llis

Marchel

Tranelle

Now I can feel that workout all over and it feels good

Rain

Pria

Neneh

Karen

Bella

Teyara

😭😭😭😭😂 de hit cardio killed me.

Aｌｉｃｅ

Antoinette

Brittney

Stephanie

Nina

Genice Barbosa

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

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


HIIT CARDIO + ABS (3 rounds... TIMER: 25 SEC ON X 15 SEC OFF )
Pop squats 	
Jumping jacks 	
Reverse crunches 	
Mountain climbers	
	
	
BACK 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
Wide grip lat pull down 	
Close grip lat pull down 	
	
SS 2	
Single arm row (R. arm)	
Single arm row (L. arm)	
	
	
BICEPS X SHOULDERS 	
3 exercises ... 3 X 15 reps	
DB bicep curl to shoulder press 	
DB Arnold press 	
DB lateral raises 	
	
	
TRICEPS 	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
Tricep rope extensions 	
Modified push ups (on knees) 	
	
SS 2	
Lying DB french press 	
Bench dips

- 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 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 CARDIO + ABS

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Grab the U-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip lat pulldown

Back superset 1

- 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 (R. arm)

DB single arm row (L. arm)

Back superset 2

- 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

- 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

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

DB lateral raises

Biceps/Shoulders

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (spreading the rope apart at the bottom)
- Bend the elbows to return to the starting position

Tricep rope extensions

Modified push ups (on knees)

Triceps superset 1

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Lying DB french press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips -

Triceps superset 2

W2/D2

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

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

Whitney

W1/D3

Tlhogi

W1/D4

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

W2/D2

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