Name: Playbook - Chanel DeLisser - W2/D2
Uploaded: 2024-03-04T18:10:48.740Z
Duration: 60 min
Description: W2/D2

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

Geornikqua

Michelle

Myrilda

Hilnecia

Tracey

Mercy

Great workout but again my round check boxes wouldn’t check off. It’s disappointing that it keeps happening.

Kattya

Loved this workout! 💦💪🏽🔥💦💪🏽🔥

Aubani

Bella

Amna

Arms looking and feeling stronger and stronger 💪🏽

Whitney

Couldn’t even pick my hands up to fix my hair 🫠🫠🫠

Ashley

BeBe Jones

Jenny

Arms are burning and the circuit with the 4 rounds my heart rate was going crazy! Good workout I’m sure my upper body will be sore tomorrow !

Tricia

Better late than never!! Workout felt great 😊

Portia

Why do I feel lightheaded and nauseous during workouts?

Sashell Smith

I flew this workout feeling so much stronger 😁

Porscha

That workout was great! Already feeling stronger!

Tabitha

Love these workouts I’m behind being a full time mom and working full time but I’m not going to stop!!

Fasha

My shoulders and triceps are burning in the best way possible!

Karen

I felt this burn. I love it. Might get in some squats to keep that booty pumped

Meagan

Angie

Dorotheo  Davenport-Carter

Increased the weight this week and I know my arms are going to be sore tomorrow 🥹🥹

Ameika

Sherita Norman

Crys

Great session! I enjoyed doing this “home” work out in a gym setting. 600 active calories burned 🔥

Theresa

I feel so good! That was a great workout 🥰

Got a late start but I knocked it out. Loving how my body feels!

Cary

It was good and I felt more energize😊 my arms are getting use to the upper body workouts.

Marilyn

Aryielle

I didn’t not feel like working out 🏋️‍♀️ today at all 😂 But I’m glad I did! In order to become the best version of yourself you have to keep going even when you might not feel up to it! Trust the process! ☝🏾 Day At A 🕰

Lorna

It was challenging but needed to rebuild.

Tamicka

Shelby

I did that! 💪🏽✨My body hurts so good!🔥🌻

Bria

Toya

Almost didn’t do todays workout, but I showed up and pushed through 💪🏾🔥

Alanda

Arms burning! Great workout my upper body is looking amazing

Quiesha

Feeling good and looking better. Getting faster at completing the workouts but also getting better with form

Jasmin

Amazing I feel the arm burn and more strong than wk1. Today Wk2 done complete 💪💪

Elizabeth

* 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

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

W1/D4

Amanda

💀….in a good way ❗️❗️💪🏾😅

W1/D5

kristen

Melissa

W2/D1

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💪🏾🙂.

W2/D4

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

Thank you… i always stop here so fingers crossed

W2/D2

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