Name: Playbook - Chanel DeLisser - W2/D2
Uploaded: 2024-03-04T18:10:49.387Z
Duration: 60 min
Description: W2/D2

Angela

Brianna

Derrian

Sianadeye

Oh baby I did that perioddd ☺️ I breathed through each push, I got back up and did it again and again. Definitely feeling like a better version of myself day by day. Thanks Chanel 🥰

Charliah

🌟Makynia⚜️

Feeling the burn 🔥 💪🏾❗️Getting more steady with this

Rhema Gresham

Magdalena

Gabrielle

SugeKickFit

Tori

Kayla

Linniss

Carson

Melissa Harden

Omg I know I’m gone be summer time fine !

Brittany

Great. This is the first workout series that I’ve come across that I enjoy and want to continue with consistency. 🥰

Neshira

Absolutely loved it I'm sweating so much today feeling proud of myself for finishing thus workout LASHGROW!💦💪🏾

A N A 

Love how all your workouts are segmented.  Makes it easier to accomplish.

Oyinkan

Struggled with the abs workout, I think because I’m working out with waist trainer but I’m getting stronger

Frenchell

Upper body was better this week than last week. I still feel it.

Tedra

ingrid

Im dieying but so exicted to see my end results thank you channel

Arelina

Amber

Arm / Back / Abs 😫🔥🔥🔥 all Worth it.

Brenda

Mitchell

Kathy

TUESDAY

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Mid back turns 
- Shoulder stretch 
- Tricep stretch 
- Neck rotations

——————————————————————
HIIT CARDIO:  
4 sets each (25 sec ON / 15 sec OFF)

- Curtsy lunge jumps
- Mountain climbers
- Banded static squat boxer punches
- Dumbbell kneeling squats

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

- Full body T-crunch
- Bear plank to pike up
- Dumbbell overhead sit-up

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

Superset 1:
- Banded back rows in squat position
- Bent over reverse fly

Superset 2:
- Dumbbell single arm row (right side)
- Dumbbell single arm row (left side)

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

- Banded bicep curls
- Banded kneeling face pulls to hammer curl

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

- Banded bent over tricep kickbacks
- Overhead tricep extension

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Mid back turns 
- Shoulder stretch 
- Tricep stretch 
- Neck rotations

- Rotate upper body from side to side
- Focus on range of motion

Mid Back Turns

- Place both arms together behind your back
- Lift as high up as you can
- Lower down and repeat

Shoulder Stretch

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

- Rotate your neck in a circular motion, both directions
- Focus on mobility

Neck Rotations

WARM UP 2

HIIT CARDIO:  
4 sets each (25 sec ON / 15 sec OFF)

- Curtsy lunge jumps
- Mountain climbers
- Banded static squat boxer punches
- Dumbbell kneeling squats

__________________________________________

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

- Step one leg back behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward 
- Hop to the other side and repeat 
- Working back and forth

Curtsy lunge jumps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Hold your knee at the top of the move
- Repeat with the opposite side

Mountain climbers

- Stand in a low squat position with a band looped around your back and the ends in your hands
- From the low position alternate punches with your hands

Banded static squat boxer punches

- Holding dumbbells at your shoulders Walk your feet from a squat position down to kneeling and back up
- Repeating for time or reps

Dumbbell kneeling squats*

HIIT

ABS:
3 sets of 15 reps each

- Full body T-crunch
- Bear plank to pike up
- Dumbbell overhead sit-up
__________________________________________

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

- Crunch up tucking your knees in and reach your hands together under both legs
- Extend back out

Full body T-crunch

- Get into a bear crawl position plank
- Raise your hips up into a pike position
- Lower back down

Bear plank to pike up

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit-up

BACK:
3 sets of 15 reps each
 
Superset 1:
- Banded back rows in squat position
- Bent over reverse fly
__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Attach a band to a stationary object at roughly waist height
- Hold on to the ends of the band and step back to add tension
- Lower into he bottom of a squat
- Perform banded rows from the low squat position

Banded back rows in squat position

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Bent over reverse fly

BACK

BACK:
3 sets of 15 reps each

Superset 2:

- Dumbbell single arm row (right side)
- Dumbbell single arm row (left 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 15 reps of exercise #1  (right side) —> then rest 15 secs
* Do 15 reps of exercise #2 (left side) —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

- 12 reps each arm

Dumbbell single arm row (right side)

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm row (left side)

BICEPS 
3 sets of 15 reps each

- Banded bicep curls
- Banded kneeling face pulls to hammer curl
__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Bring your hands up towards your shoulders
- Engage your bicep at the top 
- Keep your core tight

Banded bicep curls

- Attach a band to a stationary object in front of your
- Get into a half kneeling position and hold the band with both hands
- Pull the band towards your face keeping your elbows high
- Release to full arm extension
- Curl your arms with your palms facing each other 
- Release to full arm extension

Banded kneeling face pulls to hammer curl

BICEPS

TRICEPS 
3 sets of 15 reps each

- Banded bent over tricep kickbacks
- Overhead tricep extension
__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Start by bending at the waist, keep your back flat
- Extend your arm engaging your tricep 
- Keep elbow high, the only thing moving should be your forearm

Banded bent over tricep kickbacks

- Lower the dumbbell behind your head 
- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

TRICEPS

W2/D2

Had fun. Cussed. Got sweaty. Didn’t die. 🤣

Lauren

Intense!! But exactly what I need if I want it I achieve the body I swear I want

W2/D2

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