Name: Playbook - Chanel DeLisser - W2/D4
Uploaded: 2024-03-04T18:10:48.760Z
Duration: 60 min
Description: W2/D4

Kinthesia

Noodlessss my armssss but I went up in weight 💪🏽😊

Whitney

E Bulcis

Michelle

Dionne

I did the entire workout with an 8 lbs vest on to challenge myself harder than the last 2 weeks and I did it 🙌🏽🙌🏽🙌🏽

Natasha

Cindy

Back is on fire but the results are definitely coming in. My stomach is shrinking! I need abs by my birthday in August. Let’s go!

Jasmine

IZeeZee

Feeling pumped!! Yes l can see the change!! Thanks a lot for this program!!

Ruvimbo Maponga

Roshelle

I miss the last two days due to my schedule but I did do home workouts and  I got back on it today

Enijaha gipson

Taciana

Ashley Foster

Nicole

Tiffany

GiGi

Nicky M

Antoinette

Challenge as usual but I struggled less than the usual.

Zoraida

Kayla

Bella

Loved the intensity! My energy is on 10!!!! 😝😝🔥🔥

Destinee

Teaira

Kefentse

Onisha

ingrid

I’m loving my results. Trusting the process.

Kimberly

Aaliyah

Challenging.  Mountain climbers are the devil.

Camille

Shea

Took 3 days off this put me back in my place

Allayjhia

Jeandaura

Shemaika

Felt the burn tonight 🔥👏🏽💪🏽

Salma

Arnell

Naeemah

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)

- High knees
- Scissor jumps
- Shoulder Taps 
- Mountain climbers 

——————————————————————

BACK: 
4 sets of 12 reps each

- Wide grip pulldown (behind the neck)
- Seated cable row

——————————————————————

TRICEPS:
3 sets of 15 reps each 

- Cable overhead tricep extension
- Bench dips
- Bent over tricep kickbacks

——————————————————————

SHOULDERS:
4 sets of 12 reps each 

- Dumbbell lateral raises 
- 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

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

- High knees
- Scissor jumps
- Shoulder Taps 
- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by jumping one foot behind you and one in front 
- Quickly switch feet and continue switching
- Swing your arms and increase speed as comfortable

Scissor Jumps

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

- 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: 
4 sets of 12 reps each

- Wide grip pulldown (behind the neck)
- Seated cable row
__________________________________________

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 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Hold the bar with a wide grip
- Pull the bar down and behind your neck
- Engage your back
- Return to starting position and repeat

Wide grip pulldown (behind the neck)

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Rows•

BACK

TRICEPS:
3 sets of 15 reps each

- Cable overhead tricep extension
- Bench dips
- Bent over tricep kickbacks

__________________________________________

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

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead extension

- 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

Bent over tricep kickbacks

TRICEPS

SHOULDERS: 
4 sets of 12 reps each 

- Dumbbell lateral raises 
- 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 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- 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

It was rough. I wonder if the next days will be the same routine. Ugh. I will get faster.

Killed me - my only gripe is hip thrust and squats take everything out of me. Wish they were fronted towards the beginning of the workout. I was losing energy and hope lol

Cordell Riddick

Zarah

W1/D1

Perfect workout! Love the HITT + Ab workout at the front of the workouts!

Joel

W1/D2

Great day 3. Only issue was equipment availability in the gym. I improvised a bit but I don’t feel guilty bc I know I put in work.

R1-W1-D4 holy legs are killing me from the last workout. Now I feel stronger

W1/D3

It was awesome my triceps feel so hard !!!🔥

Olga

W1/D4

R1W1D5 redo week over feeling great glad I repeated week one now on to week 2

Sianadeye

W1/D5

Traci

Kendra Anderson

W1/D6 *OPTIONAL*

It was amazing and I feel Strong!! 💪🏽

R1W2D1 feeling sick bit pushed thru until last workoutbhad to skip day 2 hope to be better 🙏 🙂 💪

W2/D1

Ninoshkari

Had to up weight as I’ve gotten stronger 😩🙌🏽

W2/D2

That was rough. The adductor was broke . Ran off to church. Lol

W2/D3

The shape and endurance I’ve built is insane!!

W2/D5

W2/D6 *OPTIONAL*

I had to the nerve to do cardio before this workout whew! 4 miles 28 minutes + this equals working out next year in January from
Todays date to 11/21/23 😫

🤑🥰Kesh😍❤️

Viridiana Maza

W3/D1

W3R1D1 skip real day one holiday working out Saturday 5l2 even out

Chacerin

Jayda Ervin

W3/D2

Lehua

W3/D3

Goodness my traps and arms are on fire🥹

W3/D4

This was fun yet challenging towards the end

W3/D5

W3/D6 *OPTIONAL*

Definitely feeling the burn but always enjoying my progress & results. 💪🏽

W4/D1

Whew... I can tell I missed 2 days but I got it DONE!!!

Awesome workout!!! 5+⭐️’s‼️Loved this back and arm work out!!!

Maria

Latoya Franklin

W4/D2

Always a great work out! Staying consistent week 4

It was a good work out but I was anxious the whole time. I’m glad I got the whole work out in and didn’t get carried away w my feels.

W4/D3

Great!! Arms are on fire. Had to perfect my form!

W4/D4

Lauren

W4/D5

I love me some cardio 🤸🏽‍♀️🤸🏽‍♀️

Didn’t believe I could do it but a 20 minute comedy skit kept me going.

Esther

W4/D6 *OPTIONAL*

Christina McDuffie

W5/D1

Tremely

W5/D2

W5/D3

My heart rate got up to 150!! Best push ever!!!

Elizabeth

W5/D4

W5/D5

W5/D6 *OPTIONAL*

Amazing workout! Everything burns right now 🔥🔥🔥

W6/D1

W6/D2

Adahina

W6/D3

Almost there!! 🔥 I’m so much stronger!

Imani

W6/D4

So so good!! Thank you for this dope program. Booty big, and on flat flat, health on TEN TEN!!!

W2/D4

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