Name: Playbook - Chanel DeLisser - W2/D4
Uploaded: 2024-03-04T18:10:49.468Z
Duration: 60 min
Description: W2/D4

Angela

Whitney

Brianna

Papiyess

Definitely did a great session today my arms are shaking 😂

Charliah

Rhema Gresham

Dontsi

Gabrielle

Alicia

Nikia

SugeKickFit

Brittnay

Tefo  Mogapi

Carson

Melissa Harden

I’m getting stronger these exercises are the real deal. Thank you

Sianadeye

Kyla Demas

Oyinkan

Sharonda Chew

Tedra

Lina

ingrid

Arelina

The HIIT core training was tough. I’m 218lbs currently, so holding up my weight was extremely difficult. Nevertheless I made it through 🙏🏽

Keturah

Mitchelle

Kathy

Brenda

Toni

THURSDAY	

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

- Arm across chest stretch 
- Shoulder twists  
- Arm circles 
- Back extension stretch

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

- Plank ups 
- Suicide planks
- Plank (on elbows) 
- Mountain climbers

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

- Banded kneeling lat pulldowns
- Banded deadlift to bent over row
- Banded modified push ups
	——————————————————————
TRICEPS:
3 sets of 15 reps each
		
- Banded bent over tricep kickback to lateral raise- right arm
- Banded bent over tricep kickback to lateral raise- left arm
- Overhead tricep extension 

——————————————————————
SHOULDERS:
3 sets of 15 reps each
	
- Banded single arm lateral shoulder raise (right arm)
- Banded single arm lateral shoulder raise (left arm)
- Squat to shoulder press

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

- Arm across chest stretch 
- Shoulder twists  
- Arm circles 
- Back extension stretch

- Reach one arm across your body as you pull that arm into your chest with the other arm

Arm across chest

- Twist your whole body towards one side 
- Repeat on the opposite side
- Focus on full range of movement

Shoulder Twists

- Stand with your arms elevated to the sides
- Make circles with your arms to loosen up your shoulders

Arm circles

- Lay face down on the ground
- Use your arms to push your upper body off the ground creating an arch and stretch

Back extension stretch

WARM UP 4

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

- Plank ups 
- Suicide planks
- Plank (on elbows) 
- Mountain climbers

__________________________________________

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

- Begin in an elbow plank position 
- Lift your glutes up to the ceiling forming an elbow pike with your body
- Lower back to starting position

Plank ups

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Suicide planks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (on elbows)

- 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

BACK:
3 sets of 15 reps each
 	
- Banded kneeling lat pulldowns
- Banded deadlift to bent over row
- Banded modified push ups
__________________________________________

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

- Loop a band around a high stationary object with your hands on both ends
- Kneel on the ground and pull the band from arm extension overhead down adding tension

Banded kneeling lat pulldowns

- Begin with your feet hip width apart
- Lower the band towards the ground pressing your hips back while keeping slightly bent knees
-  Pull the band up towards your ribs engaging your back
- Lower your hands and stand straight back up pressing hips forward

Banded deadlift to bent over row

- Start in a knee push-cup position with the ends of a band in each hand and the band looped over your back
- Perform a modified pushup from this position

Banded modified push ups

BACK

TRICEPS:
3 sets of 15 reps each

- Banded bent over tricep kickback to lateral raise- right arm
- Banded bent over tricep kickback to lateral raise- left arm
- 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 15 secs
* Do 15 reps of exercise #3 —> 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 
- Return to starting position
- Lift your arm to the side until shoulder height, keeping a slight bend at the elbow

- 15 reps each arm

Banded bent over tricep kickback to lateral raise- right arm

- Start by bending at the waist, keep your back flat
- Extend your arm engaging your tricep 
- Return to starting position
- Lift your arm to the side until shoulder height, keeping a slight bend at the elbow

Banded bent over tricep kickback to lateral raise- left arm

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

Overhead tricep extension

TRICEPS

SHOULDERS: 
3 sets of 15 reps each

- Banded single arm lateral shoulder raise (right arm)
- Banded single arm lateral shoulder raise (left arm)
- Squat to shoulder press 
__________________________________________

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 arm) —> then rest 15 secs
* Do 15 reps of exercise #2 (left arm) —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Loop a band under one foot
- Grab the other end of the band with your opposite hand
- Perform a lateral raise

- 15 reps each arm

Banded single arm lateral shoulder raise (right arm)

- Loop a band under one foot
- Grab the other end of the band with your opposite hand
- Perform a lateral raise

Banded single arm lateral shoulder raise (left arm)

- Begin with a dumbbell in front of your chest
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up
- Press the dumbbell up directly overhead
- Return to start and repeat

Squat to shoulder press

SHOULDERS

W2/D4

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

Belle

W1/D1

Samantha

W1/D2

Aryielle

W1/D3

I really enjoyed this workout 🦾🦾🦾

Derrian

Finished in 1hr and 30 mins. Goal is to cut to 1hr only! Day4 down🙌🏼

W1/D4

Great workout I really feel the burn in my legs🦾🦾🦾

Judie

W1/D5

🌟Makynia⚜️

Bella

W1/D6 *OPTIONAL*

My butt is going to look AMAZING after this!!!

W2/D1

W2/D2

W2/D3

W2/D5

That extra rep was NOT to be played with because I normally do 5.

BeBe Jones

Arielle

W2/D6 *OPTIONAL*

Amazing workout I’m really seeing results 🦾🦾🦾

W3/D1

W3/D2

W3/D3

W3/D4

Week 3 day 5 in the books!!! Amazing workout!!!

My balance was a struggle on the dumbbell hold, lunge, then kick. I had to hold onto a chair for the first round but after a little practice I tried a few with the dumbbells. It wasn’t perfect but I look forward to getting better time is of the essence

Brandy

W3/D5

Was I this much of an athlete when I was jumping rope as a kid ? 🤣 sheesh bringing back memories

W3/D6 *OPTIONAL*

Pushed through this one, Mother Nature ain’t stopping me 🤣

W4/D1

W4/D2

W4/D3

Today was so much fun. My soul almost left my body but it was completely worth it 🤣

W4/D4

Great workout today. I was looking forward to it today I feel accomplished

W2/D4

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