Name: Playbook - Chanel DeLisser - W2/D2
Uploaded: 2024-03-04T18:10:48.746Z
Duration: 60 min
Description: W2/D2

Kinthesia

Ninoshkari

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

Whitney

R1W2D2 Redo from sick week holiday feeling much better glad to be back working. Keep these coming

E Bulcis

Gisele Rigo

Kenia

Michelle

Sianadeye

Adahina

Antoinette

Shantelle

Loving the workouts. 💪🏽 So happy I joined the team. One things for sure, once you start doing the workouts, you become addicted.

Jasmine

Aisha

So painfull, I hate upperbody work 😖😖

Keisha

Burgundyy

Bella

I am getting used to the pain and I love it !

I almost didn’t want to workout today … but I chose not to quit on myself and gave it my all .

Lydia

it’s so emotional seeing my body come to life that how i view it!!! I am so glad I am inspired here GOODLUCK to you too for signing up don’t give up week 2 already ,in 4weeks we’ll see the miracle.

Megastically

Latoya Franklin

Amazing workout today, I was able to go up in weight, I feel so much stronger already and it’s only week 2

Queen Dee 👑

Getting easier to get through these exercises. Let’s go!

Ashanti

Brittney

It was great ! Sweating up a storm and love the new setup of this app!

Destinee

I’m loving the new strengths I’m discovering

DutchDaDutchess

Kenya Gatluak

Tedra

Olivia

ingrid

Finally feeling stronger. Sit ups getting easier.

Kimberly

Onisha

Camille

Shea

Ayessa Fabro

Camilla Natali Bjørnsen

Jeandaura

Chi Chi

Salma

Lovin' it! My arms are feeling so tight! 💪🏾

Janine

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)

- Jumping jacks
- Modified burpees
- Butt kicks
- Plank jacks

——————————————————————

ABS: 
3 sets of 15 reps each

- Butterfly sit-ups
- Chest press with leg raise 
- Toe touches 

——————————————————————

BACK: 
3 sets of 12 reps each

Superset 1:
- Smith machine rows
- Cable face pull

Superset 2:
- Wide grip lat pulldown
- Seated cable rows

——————————————————————

BICEPS: 
4 sets of 15 reps each

- Barbell curl
- Dumbbell hammer curls

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

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

- Jumping jacks
- Modified burpees
- Butt kicks
- Plank jacks

__________________________________________

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

- 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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up

Burpee (Modified)

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes

Stationary butt kicks

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

Plank Jack

HIIT

ABS:
3 sets of 15 reps each

- Butterfly sit-ups
- Chest press with leg raise 
- Toe touches 

__________________________________________

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

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Lay back with your legs extended straight up
- Start with elbows bent and back of your arms on the floor
- Press both dumbbells up, then lower back down to starting position 
- Lower and lift your legs

Chest press with leg raise

- Holding your legs straight up
- Reach for your toes with both hands

Toe Touches

BACK 
3 sets of 12 reps each

Superset 1:
- Smith machine rows
- Cable face pull

__________________________________________

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 30 secs 
* Then repeat sequence until all rounds are completed

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Smith Machine Bent Over Row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

BACK

BACK 
3 sets of 12 reps each

Superset 2:
- Wide grip lat pulldown
- Seated cable rows

__________________________________________

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 30 secs secs
* Then repeat sequence until all rounds are completed

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Rows

BICEPS 
4 sets of 15 reps each

- Barbell curl
- Dumbbell hammer curls 

__________________________________________

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

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell Hammer Curls

BICEPS

W2/D2

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

W1/D5

Traci

Kendra Anderson

W1/D6 *OPTIONAL*

It was amazing and I feel Strong!! 💪🏽

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

W2/D1

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!!!

Maria

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

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!!!

Katrina

W6/D5

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

W2/D2

Community

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