Name: Playbook - Chanel DeLisser - W2/D4
Uploaded: 2024-03-04T18:10:49.556Z
Duration: 60 min
Description: W2/D4

Latifah

Ruth

Krystal

Cable squat row into bicep curl is a favorite

Shurida

Emily

Naadu ago

Brittney

Llis

Marchel

Awesome
Made it through the whole workout

Latoya Franklin

Brandi

Sibah

Another great start to the week! Sunday funday with Chanel!

Karen

Bella

Arms are noodles 🤣🤣😭 but I completed this amazing workout! 🫶🏽🔥🔥

Destinee

Awesome workout! I’m getting stronger and my endurance is getting better

DeEbonique

Another Great workout! This day is a tad bit easier but still effective.. 💪🏾

Nina

Loving how strong I am getting! Find myself excited more and more each time I head to the gym

Timmesha Stringfield

*HIIT CARDIO + ABS + UPPER BODY *
- DB= Dumbbell 
- BB= Barbell 
- SA= Single arm 

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


HIIT CARDIO + ABS  (3 rounds ... TIMER: 25 SEC ON X 15 SEC OFF )
Pop squats 	
Jumping jacks 	
Reverse crunches 	
Mountain climbers	
	
	
BACK 	
3 exercises ... 3 X 15 reps 	
BB bent over row 	
SA seated row (R. side) 	
SA seated row (L . side)	
	
	
BICEPS X SHOULDERS	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
Alt. DB bicep curls 	
Alt. DB shoulder front raises 	
	
SS 2	
Cable squat w/ bicep curl 	
Cable upright row 	
	
	
TRICEPS 	
3 exercises ... 3 X 15 reps	
Cable overhand row to tricep extension	
DB bent over tricep kickbacks  	
Modified push ups (on knees)

- 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 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 CARDIO + ABS

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

BB bent-over row

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position

SA seated row (R. side)

SA seated row (L . side)

Back

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell bicep curls

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Alt. Db shoulder front raises

Biceps/Shoulders superset 1

- Hold the bar forward of the body
- Sit your hips back and down into a squat
- Curl the bar toward the shoulders, engaging your biceps
- Release the weight, then stand back up to starting position

Cable squat w bicep curl

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable upright row

Biceps/Shoulders superset 2

- With a rope attachment to a high pulley perform a high row 
- Once your elbows are at your sides transition into a tricep extension

Cable overhand row to tricep extension

- 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

Kelbie

Great, helped raise the bar for my workouts

Tequila

Baby it was intense but I pulled through and did what needs to be done.

W1/D1

Candice

The trio towards the end always gets me 🥲

Charity

My arms are officially screaming, but it’s totally worth it.

W1/D2

Baybeeee I’m tired lol great workout tho

Whitney

W1/D3

Tlhogi

W1/D4

Great workout though I had to improvise on some due to my heavy chest. I pulled through.

Tremely

W1/D5

Beast mode: on
Definitely felt the burn with this workout

Shardaa

W2/D1

Cherrelle

W2/D2

W2/D3

W2/D5

Glutes and Legs are firm yet juicy asf OHKay!

W3/D1

W3/D2

W3/D3

Love this workout I’m getting really good results i the upper area got my coworkers asking me do I workout … y yes I do

Frenchii

E Bulcis

W3/D4

This took me forever but did it 🔥❤️

Those reverse lunges and smith machine step ups humbled me real quick

Tameika

W3/D5

Great workout as always! 💪🏾🦵🏾🔥

Kurkessa Springs

First day back after vacation and I’m out of it 😩

W4/D1

Ariana

Finished!!! Yay!!! W4d2!!! 🥳🥳💪💪

Maria

W4/D2

Great workout need all the lower body workouts 💪 🤩

Dionne

W4/D3

Brooks

Andrea

W4/D4

It took me nearly 2 hours to execute 😩 but so worth it! 🥵💪🏾

Tough workout but I was able to push through! 💪🏾🔥

Elizabeth

W4/D5

Kanesha

Charmell

W5/D1

I love upper body but it also seems to be my longest days.

Kennedy

W5/D2

Great workout as always! 🦵🏾🔥🏃🏾‍♀️

W5/D3

Morgan

The workout is a 10/10, but could you incorporate more intense supersets for the abs pls.

Shaquoya

W5/D4

Great workout as always! 💪🏾🦵🏾💯🔥

W5/D5

Almost there! Was fantastic…and I feel amazing!
P.S: Still wishing that a cool down/stretch was included in the workout!

Lystra Ollivierre

W6/D1

🤑🥰Kesh😍❤️

Arm game tiiiiiggggghhhhhttt!!!!!!💪💪💪💪

W6/D2

Almost done!! Glad I came out, almost skipped!!

Andreca

W6/D3

Very challenging! Those around the world's were 😮‍💨

Janine

Keep them coming one more to go in this problem let's go

W6/D4

Keshia

I can’t believe I completed this challenge. This is a big accomplishment for me. Results have been amazing. Thank you Chanel! ♥️

What an amazing challenge!!! I’m ready for the next one! 💪🏾🦵🏾💯🔥🏃🏾‍♀️

W2/D4

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