Name: Playbook - Chanel DeLisser - W2/D4
Uploaded: 2024-03-04T18:10:48.668Z
Duration: 60 min
Description: W2/D4

Justina

Tremely

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

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

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

Delicia

Desiree

Misha

W1/D1

This was a serious workout.  But I completed it.  Thank you❤️

Planomore21*

pressure! i enjoyed it, although i do wish the order of the exercises were coordinated. at the gym when you leave a station its challenging to have to go back to soon after… otherwise pressure 💪🏾

Jazie

W1/D2

People watch out, your calves will be on fire 🔥🙃

Gym didn’t have some of the necessary equipment but was able to do alterations. Great workout! 😀

Jasmine

Ashley

W1/D3

Hillary

Excellent workout, feeling accomplished! 😃

Shardaa

W1/D4

Sianadeye

W1/D5

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Kurkessa Springs

Such an improvement from first challenge.

W2/D1

Mimi

They asked was a trainer today!!!😂 thanks to COCO FITNESS!!!

Sienna

W2/D2

Olicia

I'm always excited to do this exercises but after the set of workouts, I be over it. These workouts be kicking my butt and all I can say is how you really tryna kill me, roll my eyes at the end of every set, and fall out. Loving the results tho.

Cherrelle

Tiera

W2/D3

Ebony

Andrea

W2/D5

Chaundra Spain

I’m absolutely dead after this workout.

Abigail

W3/D1

Finally able to finish all sets in 60-70minutes🎉

W3/D2

That workout was awesome. I even did a little extra of my own because I was feeling myself!

W2/D4

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