Name: Playbook - Chanel DeLisser - W2/D3
Uploaded: 2024-03-04T18:10:49.456Z
Duration: 60 min
Description: W2/D3

Angela

Brianna

My butt is going to look AMAZING when this 6 weeks is over!!!

Derrian

This was my favourite. Did everything accordingly loved it!

Judie

I’m moving a lot faster drinking more water and my body feels less heavier day by day. I’m getting stronger ☺️

Charliah

Chasitty

Legs 🦵🏾 feeling the burn 🔥 💪🏾

Rhema Gresham

My legs are on fire 🙇🏻‍♀️ but I feel great!

Natalia

Challenging 😰 that’s the awesomeness part!!🤩

Erica Montes

SugeKickFit

No way I won’t be fine AF this summer 😂I’m sweating and it’s FUN‼️

Maguette

Carson

Melissa Harden

Its been awhile but I'm glad I got back into it I'd love to have music on the videos to help keep me motivated.

A N A 

I’m just so happy i started again- finishing off with a 1 mile run!

Myrilda

Kenya

Kamara

It was great but I’m going to workout earlier! I felt great tho 🚀

Kyla Demas

Sharonda Chew

Still challenging with the ab workout . Pushed through anyway

Frenchell

The workout was great. Definitely can feel the muscles being worked

Tedra

Caity

Lina

Chika

Brenda

Mitchell

Toni

WEDNESDAY	

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

- Bodyweight Squats
- Glute bridge march
- Kneeling hip flexor stretch 
- Glute & lumbar trunk rotation stretch

——————————————————————
ABS:
3 sets each (30 sec ON / 12 sec OFF)
 	
- Dumbbell knee tuck crunch
- Single leg to double leg suitcase crunch
- Elbow to knee crunch  (right side)
- Elbow to knee crunch  (left side)

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

Superset 1:
- Banded 2 count donkey kickbacks (right leg) 
- Banded 2 count donkey kickbacks (left leg) 

Superset 2:
- Banded weighted glute bridge pulses
- Banded in-out jump squats

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

Superset 1:
- Banded dumbbell stiff leg deadlift
- Banded hamstring extension

Superset 2:
- 2-count RDL pulse to 2-count squat pulse
- Lying hamstring curl

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

- Bodyweight Squats
- Glute bridge march
- Kneeling hip flexor stretch 
- Glute & lumbar trunk rotation stretch

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squat

- From a glute bridge position, march your feet

Glute Bridge March

- Place your front foot on the floor and you’re back knee stretched slightly behind you
- Opening up your hip by gently pressing your body forward
- Work both sides

Kneeling Hip Flexor Stretch

- Lying on your back bring one knee up and drop it across your body toward the floor
- Work both sides

Glute & Lumbar Trunk Rotation Stretch

WARM UP 3

ABS:
3 sets each (30 sec ON / 12 sec OFF)
 	
- Dumbbell knee tuck crunch
- Single leg to double leg suitcase crunch
- Elbow to knee crunch  (right side)
- Elbow to knee crunch  (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 30 secs of exercise #1  —> then rest 12 secs
* Do 30 secs of exercise #2 —> then rest 12 secs
* Do 30 secs of exercise #3 (right side) —> then rest 12 secs
* Do 30 secs of exercise #4 (left side) —> then rest 12 secs
* Then repeat sequence until all rounds are completed

- Holding a dumbbell overhead
- Reverse crunch your knees in bringing the dumbbell to the knees

Dumbbell knee tuck crunch

- Start with your legs extended and off the ground
- Bring one knee up towards your chest, then extend
- Repeat with the opposite leg
- Repeat with both legs

Single leg to double leg suitcase crunch

- Crunch up and bring the opposite knee in, meeting together in the center of your chest
- Extend back out and repeat
- Work both sides

Elbow to knee crunch (right side)

Elbow to knee crunch  (left side)

GLUTES	
3 sets of 15 reps each

Superset 1:
- Banded 2 count donkey kickbacks (right leg) 
- Banded 2 count donkey kickbacks (left leg) 

__________________________________________

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 leg) —> then rest 15 secs
* Do 15 reps of exercise #2 (left leg) —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Perform a banded donkey kick with 2 pulses at the top of each movement

Banded 2 count donkey kickbacks (right leg)

Banded 2 count donkey kickbacks (left leg)

GLUTES

GLUTES	
3 sets of 15 reps each

Superset 2:
- Banded weighted glute bridge pulses
- Banded in-out jump 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 15 reps of exercise #1 (right leg) —> then rest 15 secs
* Do 15 reps of exercise #2 (left leg) —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Place a band around your legs above the knee
- Lay down on your back with your feet wide and firmly planted
- Hold a weight at your waist and perform double pump hip thrusts

Banded weighted glute bridge pulses

- Place a band around your legs above your knees
- Perform out and in jump squats

Banded in-out jump squats

HAMSTRINGS:
3 sets of 15 reps each
	
Superset 1:
- Banded dumbbell stiff leg deadlift
- Banded hamstring 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

- Begin with dumbbells in each hand and feet hip width apart
- Lower the dumbbells  to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Banded dumbbell stiff leg deadlift

- Get on your hands and knees
- Loop a band around your legs and the ends in each hand
- Elevate your Kees off the ground
- Extend your legs driving your body into a band resisted pike position 
- Bend at the knees lowering just short of knees touching the ground

Banded hamstring extension

HAMSTRINGS

HAMSTRINGS:
3 sets of 15 reps each
	
Superset 2:
- 2-count RDL pulse to 2-count squat pulse
- Lying hamstring 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins and pulse
- Lift the dumbbells up to your shoulders 
- Press hips back and lower down into squat position and pulse

2-count RDL pulse to 2-count squat pulse

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Lying Hamstring Curl

W2/D3

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/D3

Community

More workouts from Chanel DeLisser