Name: Playbook - Chanel DeLisser - W2/D5
Uploaded: 2024-03-04T18:10:48.778Z
Duration: 60 min
Description: W2/D5

Elizabeth

Wk3 day1 done🙌🏾🙌🏾🙌🏾🔥🔥

Stormey

Great workout! Definitely felt the burn! 💪🏾🔥

Ashley

Kanesha

Tricia

Whitney

Kena

Crys

Sianadeye

Legssssss! Such a great lower body workout!

Oyinkan

Rhonda

* TOTAL BODY BURN / HIIT CARDIO DAY * 
- DB= Dumbbell 

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


UPPER BODY/ ABS 
4 exercises (2 supersets)... 3 X 20 reps
SS 1
V-sit bent knee DB punches (use light weights) 
DB alt plank rows 

SS 2
Plank jacks 
Plank shoulder alt. front raises 

GLUTES:
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB glute bridge 
Seated banded abduction 

SS 2
DB sumo squat pulses 
DB alternating side lunge


LEGS 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB static lunge (R. leg) 
DB static lunge (L. leg)

SS 2
DB alt. walking lunges
DB sumo jump squat 

CALVES
2 exercises... 3 X 20 reps 
DB overhead squat to calf raise 
DB standing calf raises

5- minute jump rope interval

- Start in a bent knee V-sit position, a light dumbbell in each hand
- Alternately punch the dumbbells forward toward the outside of the opposite knee

V-sit bent knee DB punches (use light weights)

- Come into plank position with a dumbbell in each hand
- Make sure your back is straight and your hands are stacked under your shoulders
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Lower the dumbbell with control
- Repeat the row movement, alternating arms without losing the stability of your plank

DB alt plank rows

Upper body superset 1

- Start in a forearm plank, elbows under shoulders and hands out front 
- Keeping your core tight and back in a straight line from head to heel
- Jack your feet out and in for time or reps

Plank jacks

- Start in a high plank position 
- Take one hand off the floor and reach forward 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank shoulder alt. front rasies

Upper body superset 2

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top then lower back to starting position

DB glute bridge

- Keeping your feet aligned with your knees 
- Push out your legs against the band
- Ensure your movement against the resistance is smooth and controlled

Seated banded abduction

Glutes superset 1

- Stand in a wide toed out stance with a dumbbell forward of the body
- Lower into a squat and pulse up and down for time or reps

DB sumo squat pulses

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position and repeat to the opposite side

DB alt. side lunge

Glute superset 2

- Start with your feet in a split stance, dumbbells held at the shoulders
- Bend toe knees and lower until both knees are 90 degrees
- Extend your legs to come up

DB static lunge (R. leg)

DB static lunge (L. leg)

Legs superset 1

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees
- Push through your front heel and stand back up 
- Repeat on the opposite side

DB alt. walking lunges

- Start in a wide toed out stance
- Hold a dumbbell forward of the body 
- Push your hips back as you sit down into a squat
- Explode/Jump up from the bottom of the squat
- Land softly moving directly into the next rep

DB sumo jump squat

Legs superset 2

- Stand with feet shoulder width apart, holding dumbbells overhead
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Drive up into the balls of your feet, engaging your calves

DB overhead squat to calf raise

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (neutral stance)... use elevation

Calves

W2/D5

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/D5

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