Name: Playbook - Chanel DeLisser - W2/D4
Uploaded: 2023-02-22T16:04:11.870Z
Duration: 60 min
Description: W2/D4

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

Charchar

Dionne

Asha

Whitney

Elaine

Feeling so much stronger! Thanks Chanel!!!!

Dreana

damali

I can feel myself getting stronger and stronger everyday!

Karen

Shar

Naiema

Those modified push ups are hellll omg lol. Got it done

Davida

Dannie

Kimberly

Imani

Dorotheo  Davenport-Carter

Eileen Ololo

Nyasia

Mariela Arvizu Malfavon

Brittanee

Upper body days are starting to become my fav! I loved this one!

Melyssa

🥵 whoa baby! 

But I need to finish with a celebratory twerk 🫣

Antoinette

My armssssss! I can’t feel my arms lmao

Kelsey Bradley

Yaszzzz arms getting stronger!! 💪🏾💪🏾

DutchDaDutchess Kamri Douglas

Kutloano

Behind a day due to traveling! No matter what I’m still getting it in. No excuses! Even on vacation! Great session 🤗

Sheena

Kadija Fran

During the workouts,I was thinking to myself that,I’m gonna be so fine when I’m done with this challenge!

Chinyere Mong

Great workout! I feel stronger and my arms are starting to cut a little bit 😜😜

Rōze

What a workout!!! I feel myself getting stronger so I upped it to 20 reps a set. 💪🏽💪🏽

Annalysa

Onnnn. Fire. These workouts have really helped my arms so far

Japava

Kassandra

I loved todays workout!!💪🏾💪🏾🙋🏾‍♀️🙋🏾‍♀️

Marie Lamour

I feeel more empowered at every exercise‼️‼️💪🏽💪🏽💪🏽

Sika

Todays workout great! Let’s go! I feel myself getting stronger by the day. 💪🏾

LaTina Lyle

Angelo

Kristi Strickland

Ayana

Today felt really good. I pushed extra hard.

Zizipho

*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

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!

Mikala

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!

Raquel

W2/D1

Tomekah

Suporia

Rhandi

W2/D2

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

W2/D3

Good times training !! I’m exhausted !!

W2/D5

Keisha

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!

Katisha

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/D4

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