Name: Playbook - Chanel DeLisser - W2/D5
Uploaded: 2023-02-22T16:04:11.878Z
Duration: 60 min
Description: W2/D5

Charchar

Good times training !! I’m exhausted !!

Jade

Suporia

One word: "Amazingggggg!"
Great workout routine! 
Super easy to follow. 
Thank you beautiful 🫶🏽

Ebony

Oh my! What a way to finish the week. A true leg killer!

Shanea

Good i already have extremely big calves so I finished with some more cardio but thank you for this workout 👍🏽💕

Diamond

Angelo

Oumou Traoré

alexandria

Karen

Naiema

Slower day for me because I’m tired but I got it done

Shar

It's getting easier, but only because it's making me stronger. The ab and core work still sucks though 😮‍💨🤣
Great workout!

Dannie

Theresa

Body is getting stronger, I feel AMAZING! Thank you!

Mariela Arvizu Malfavon

It was challenging but I got thru it 😮‍💨💪🏾

Chinyere Mong

Melyssa

Kehila

I’m so proud of me today! Did things I didn’t think my body could do! Those box jumps almost took me out!!!

Keidy

🔥🔥🔥🔥🔥 that’s it lol. Loved it

Sheena

Rōze

Dinah

Phylisecea

Great workout, it was my first time trying those jump boxes and I definitely had to take my time I was super scared 😭😭😭 feeling accomplished 💪🏾💪🏾

Japava

Every single muscle was activated 🙌🏽

Alesha

Ooohhh nie CHANEL! You did not have to come for my neck with these box jumps & planks with DB !! Lol!! I’m so glad I’m done so I can get somewhere and sit down to recover 😂💪🏾

Brittanee

I didn't want to work out today but I had to push through and I'm glad I completed it!

Ayana

Y’all … if y’all would have seen how hard I hit that floor trying to jump up on that thing. I was so embarrassed. But great workout!

Taylor

Today workout completed week 2 Day 5! Let’s Go 😁

LaTina Lyle

Sika

Yesss, feeling better than ever!
Lighter & stronger in the body & soul 💜

Kristi Strickland

Aisha

Lacretia

Allegra Seegars

Sadly I was low on energy today but I still felt that leg and glute burn 😤🏋🏾‍♀️

Zizipho

These workouts have me Feeling powerful and stronger than ever !!!

Brittney

*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

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

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

Rhandi

W2/D2

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

W2/D3

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

Dionne

Asha

W2/D4

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 ✅

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!🥵

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✨️

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/D5

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