Name: Playbook - Chanel DeLisser - W2/D4
Uploaded: 2024-03-04T18:10:48.773Z
Duration: 60 min
Description: W2/D4

Elizabeth

Stormey

Kanesha

Finally got a chance to work out and I feel great!!!

Tricia

It’s an amazing feeling to feel yourself getting stronger! 💪🏾🔥

Crys

Oyinkan

Sianadeye

Whitney

Rhonda

* HIIT/ ABS + UPPER BODY *
- DB= Dumbbell 

- 5 min. dynamic warm-up
- 5 min. cardio (jump rope)


HIIT/ ABS:
- 4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  (3 rounds) 
- Pop squats 
- Jumping jacks 
- Reverse crunches 
- Mountain climbers

BACK 
- 3 exercises ... 4 X 15 reps 
- DB alt. single arm rows to full row 
- Lying half supermans w/ DB back row (use light weights) 
- Prone plank V- ups 


BICEPS X SHOULDERS
- 3 exercises ... 3 X 15 reps 
- Seated DB bicep curls
- Seated DB shoulder front raises 
- DB squat to press 

TRICEPS 
- 3 exercises ... 3 X 15 reps
- Chair tricep dips (bench shown)
- DB bent over tricep kickbacks  
- Modified push ups (on knees)

5- minute jump rope interval

3 sets each (25 sec ON / 15 sec OFF)

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

- Slightly hopping, you will drop down into a wide squat touching the ground between your feet with your hand
- Hop back up to starting position

Pop squats-

- 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 -

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches-

- 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/ Abs

- Hinge forward at the hips with a dumbbell in each hand
- Row each dumbbell individually, then row them both together
- Engaging your back throughout the movement

DB alt. single arm rows to full row

- Lying on the ground face down with light dumbbells held overhead
- Raise your upper body and engage your glutes
- Pause at the top
- Pull the dumbbells back engaging your lats
- Extend your arms back to overhead, then lower back down to starting position

Lying half supermans w DB back row (use light weights)

- Start in a forearm plank position
- Pike your hips upward
- Lower with control to starting position

Prone plank V- ups

Back

- From a seated position
- Hold the dumbbells with your palms facing forward
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

Seated DB curls

- From a seated position, holding a dumbbell in each hand
- Raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

Seated DB shoulder front raises

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
- Bring the dumbbells up to the shoulders and press them overhead

DB squat to overhead press

Bicep/ Shoulders

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

Modified push ups (on knees)

Triceps

W2/D4

Amazing. It was my first workout on the app and was hard but very worth it.

Beauty

Shania

W1/D1

Ciara

Your workouts are fun, dynamic, and energizing! Lovin the flow

Shannon

W1/D2

My calves were on fire at the end. That 3 part stance was so intense!

Good- wish there was a video option so they would continue running inclusive of the sets. Makes it good for pacing etc/feel like a class with the playlist
For the calf raises it would be good to include a picture of tow positioning.

W1/D3

Difficulty but got through it. Sweat is real

Lola

Those Dumbbell Supermans …. I had to talk myself into the whole way through 😂

W1/D4

W1/D5

Gisele Rigo

W2/D1

Whewww this workout was so worth it! I’ve been having back issues for the longest and did a stretch after floor tricep workout and it popped! I immediately felt that dull aching pain that’s been lingering for years gone!!!!! God is sooo good!!!!!!!!!!

I’m loving the workouts! I’m only making it through 2 full rounds in about 45 mins but it’s something for me to work up to 💪🏽

W2/D4

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