Name: Playbook - Chanel DeLisser - W2/D5
Uploaded: 2024-03-04T18:10:49.570Z
Duration: 60 min
Description: W2/D5

Whitney

Latifah

Cherrelle

E Bulcis

Absolutely amazing!!! LOVE YOU Chanel!!!!

Viridiana Maza

It was intense and because of the work I put in I refuse to go refuel my body with anything unhealthy!

Meeka

Andrea

Delicia

Great workout! Very intense! 🔥🔥🔥

Kurkessa Springs

Kanesha

Emily

🤑🥰Kesh😍❤️

Thank you so much queen 🙏🏽🙏🏽🔥🔥🔥🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Llis

Ashanti

Tranelle

Marie Lamour

Brandi

I see great improvements 😩🤸🏽‍♀️🏋️‍♀️💪

Bella

Aｌｉｃｅ

Alanda

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

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


UPPER BODY/ ABS 	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
V-sit bent knee DB punches (use light weights) 	
DB alt plank rows 	
	
SS 2	
Bosu ball plank jacks 	
Plank shoulder alt. front rasies 	
	
GLUTES	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
Abductor machine 	
Cable kneeling glute raises 	
	
SS 2	
Glute focused DB hyperextension 	
Elevated cable straight leg kickback (R. leg)	
Elevated cable straight leg kickback (L. leg)	
	
LEGS 	
4 exercises (2 supersets)... 3 X 15 reps 
SS 1	
Smith machine sumo squats	
Box jumps	
	
SS 2	
Quad extensions 	
DB sumo jump squat 	
	
CALVES	
3 exercises... 3 X 15 reps 	
Seated machine calf raises (toes-in)	
Seated machine calf raises (toes-out)	
Seated machine calf raises (neutral stance)

- 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

- 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/Abs superset 1

- Perform plank jacks riot your elbows on a boss ball for added stimulus.

Bosu ball 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/Abs superset 2

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

Abductor machine

- From a kneeling position perform cable pull throughs using a low pulley and rope attachment

Cable kneeling glute raises

Glutes superset 1

- Start in the prone position with weights held to your chest 
- You want to internally rotate your shoulders and deliberately round your upper back (You want to make sure the majority of the tension is in your glutes on the contraction)
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings
- Pause for a second at the bottom, and initiate the movement by contracting your glutes as hard as possible, then raise back up to the starting position (Try to imagine initiating the movement by squeezing your butt cheeks together)
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Glute focused DB hyperextension

- Start standing on an elevated surface with one ankle attached to the cable
- Raise your attached leg straight back behind you, engaging your glutes
- Lower your leg with control

Elevated cable straight leg kickback (R. leg)

Elevated cable straight leg kickback (L. leg)

Glutes superset 2

- Stand in a wide toed out stance, bar across the upper back
- Lower into a squat by sitting the hips back and down to parallel 
- Stand up to full extension

Smith machine sumo squats

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Leg superset 1

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet))
- Make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale (Ensure that the rest of the body remains stationary on the seat)
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Quad extension

- 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

Leg superset 2

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed inward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes in)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed outward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes out)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed forward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (neutral)

Calves

W2/D5

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

Ruth

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

W2/D2

W2/D3

Krystal

W2/D4

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

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! 💪🏾🦵🏾🔥

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

Shurida

W4/D1

Ariana

Finished!!! Yay!!! W4d2!!! 🥳🥳💪💪

Maria

W4/D2

Great workout need all the lower body workouts 💪 🤩

Dionne

W4/D3

Brooks

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

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

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/D5

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