Name: Playbook - Chanel DeLisser - W2/D3
Uploaded: 2023-02-22T16:04:11.860Z
Duration: 60 min
Description: W2/D3

Leg days have slowly but surely become my favorite days to workout. 🔥🔥

Mikala

Raquel

Suporia

Asha

I’m so sore today. Had to stretch really good. Great workout

Tierahnee

Keisha

Angelo

Papiyess

Great workout Chanel!! But what’s not new lol…I will say these supersets are challenging the hell out my body but I’m loving it. Taking a little longer in the gym these days but I know it will all be worth it!

Katisha

Back in this thing and a great workout per usual!

Karen

Going strong! Question. Is everyone doing 5 days straight or just 5 days a week?

Ashley

It took longer to finish this workout but it felt great after!!

Davida

Naiema

Great work out my buns and my cslfs are burning!

Dorotheo  Davenport-Carter

Melyssa

Starting to feel stronger and confident! 🏋🏾‍♀️🏋🏾‍♀️🏋🏾‍♀️

Dreana

Mariela Arvizu Malfavon

Kilt it didn’t play no games, i feel great!

Ellaa

Eileen Ololo

Wasn’t motivated to go to the gym today but I went and actually got a great workout in! 🙌🏽💪🏽

Kelsey Bradley

Alesha

I died 😳 in a good way. My legs are on fire 🔥

Daphne Hart

My stamina is getting better and better 💪🏾

Kutloano

Nyasia

Jeandaura

Yayy Wk2 Day3 complete even on vacation! No excuses 💪🏾💪🏾

Katrina Jenkins

Bernadine

Kadija Fran

Amazing 😍 I had to push through this one!!

Ellie

I love love the workout! I feel that I am getting stronger each day!

Chinyere Mong

Brittanee

Pearl Sanders

😮‍💨😮‍💨😮‍💨😮‍💨

Alexandra

Allegra Seegars

This was hard but I got through 💦💦💪🏾💪🏾

Marie Lamour

Kehila

Week 2 Day 3 workout completed ✅ Let’s Go!

LaTina Lyle

Brooke

Leah

Kristi Strickland

Another day for tha booksssss in this thang!!!!!

Lacretia

Booty burn was the motto today 🍑. Such a challenge! Can’t feel my calves too 🥵

Zizipho

*ABS + GLUTES + HAMSTRINGS + CALVES * 
- DB= Dumbbell 
-RDL= Romanian deadlift 

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


ABS	
3 exercises ... 3 X 15 reps 	
DB full toe taps  	
DB single leg toe tap (R.leg)  	
DB single leg toe tap (L.leg)  	
	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
DB elevated sumo squat 	
DB frog pumps	
	
SS 2	
DB steps ups (R. leg) 	
DB step ups (L. leg)	
	
	
HAMSTRINGS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
DB RDL's 	
Cable pull through 	
	
SS 2	
Smith machine sumo deadlift 	
Smith machine alt. reverse lunge 	
	
CALVES	
3 exercises... 3 X 15 reps 	
smith machine calf raises (toes-in) 	
smith machine calf raises (toes-out) 	
smith machine calf raises (neutral stance)

- 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 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

- Lying on the ground with both your legs and arms extended upward
- Crunch up, reaching the dumbbells toward your toes
- Lower with control

DB full toe taps

- Lying with your legs extended and one dumbbell held to the side of your shoulder
- Raise the opposite leg, reaching the dumbbell up to your toes, lifting your upper body off the floor
- Lower with control

DB single leg toe tap (R.leg)

DB single leg toe tap (L.leg)

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

DB elevated sumo squat (use raised platforms or 2 benches)

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

DB frog pumps

Glutes superset 1

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat

DB steps ups (R. leg)

DB step ups (L. leg)

Glutes superset 2

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL's

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Hamstrings superset 1

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Smith machine sumo deadlift

- With the bar on your upper back
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

Smith machine alternating reverse lunge

Hamstring superset 2

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (toes-in)

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (neutral stance)

Smith machine calf raises (toes out)

Calves

W2/D3

Enjoyed every moment definitely broke a sweat!

Jasmine

It was strenuous but awesome. Couldn’t do 2 of the exercises due to not having the equipment at the gym.

Shonda

My body is feeling all of these workouts today 😭😭💪🏽

Briana

W1/D1

It was a nice workout! Makes me look forward to the next day

LaVeta

I feel amazing and my triceps feel like they’re going to fall off

Amanda

wheww i work out daily but some of these almost took me out 😂🤣😂 DEFINITELY LOVE THIS CHALLENGE

ileyah

W1/D2

Mimi Agbobli

Whewww ! 😰🥵 that workout whooped my behind! After day 1 & 2. You definitely have to stretch good before this one. Excited for day 4!

Sommy

W1/D3

Grace

Loved the workout!! Arms are burning but it feels good

Kristen

W1/D4

The burn was real today! We made it through our first week ladies!!

Alexis

Crashandra

W1/D5

Jade

These workouts are just different!🔥🔥

Jazmyne

I went heavy and did 4 sets for some. This was so challenging. Great workout!

W2/D1

Tomekah

Rhandi

W2/D2

Tough workout. Truly felt the burn from the triceps, but gonna keep grinding

Charchar

Dionne

W2/D4

Good times training !! I’m exhausted !!

W2/D5

The Bulgarian squats are a move that challenged me along with the hip thrusts (new variation never seen b4). I’m looking forward to perfecting my execution in both. Thanks for the challenge Chanel!

W3/D1

- awesome workout !! Them suicide planks though, GIRLL painful !!! I got through it though

Jasmin Pretti

W3/D2

This was challenging 😥 but we got it done ✅

Diamond

W3/D3

My arms are on fire 🔥 lol but got it done ✅

It took me 4 hrs to complete the strength training portion. I will do the HIIT for my warm up on my next work out. These supersets are no joke! Plus I’m doing 20reps vs. 15reps & those extra 5 reps per set almost take me out each time. 

Excited at my progress tho. I was able to do the bench tricep dips and the bent rows I kept my spine neutral this time. Much better form! Thanks for the challenge Chanel.

W3/D4

Angel

The Smith Machine Step Ups did me in!🥵

Shanea

Playing catch up like usual,  but I'm here enjoying this great workout!

W3/D5

For these supersets I have to do (2) gym sessions in between work. One In the early afternoon and one in the evening. Loving the challenge tho. I found an easier way to do the Bulgarian split squats (put your hip thrust pad on a barbell on the squat rack. Lower the barbell it self to the desired height for your ankle to rest in the muddle. BOOM THANK ME LATER) It made a huge difference being that I had a better foot placement.

Still need to finish strong.. great workout✨️

alexandria

W4/D1

I’m on the last week finally lol. These workouts still kicking my 🍑 but I’m still in it to win it 💪🏾⭐️
If your reading this follow me @tishabefitbewell

W4/D2

Last workout of 2022…2023 here I come! Looking forward to more Chanel💕🤣🥳

Well, my calves will be sore tomorrow but that’s ok. 🦵🏾🦵🏾😄

W4/D3

Loved it as always.  I love having you as my pocket coach🙌🏾

First workout of 2023. Excited to finish and repeat this entire fitness plan while taking it up a notch in more reps & decreased rest time. 🏆

W4/D4

I am going to do this entire challenge AGAIN!! I loved how I was pushed to a new level. It took me 2 months to complete but I have increased my stamina and mental strength so that’s all that counts. This last week I noticed I can complete the entire workout in a gym session VS. Having to split the workouts over 2 days. Super proud of myself & everyone else that will complete this challenge!

Finally finished the challenged. A week late but grateful for completing it. It was a great experience and I look forward to incorporating these workouts and future challenges. Thanks so much  and congratulations to everyone who took on this opportunity ✨️

W2/D3

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