Name: Playbook - Chanel DeLisser - W2/D5
Uploaded: 2024-03-04T18:10:48.747Z
Duration: 60 min
Description: W2/D5

I feel myself improving every week!! 7 weeks in 👏🏽💪🏽

Lisa

Thank you… i always stop here so fingers crossed

Geornikqua

Kanesha

I wasn’t in the mood to work out this morning but I’m glad I pushed myself and did it was definitely worth it and put me in a better mood LETSSSSSS GO WEEK 3 💦🔥💪🏾🏋🏾‍♀️

Whitney

I feel so accomplished. First workout for the new year 🥳

Ashley

🎉🙌🏼The perfect way to start my day🙌🏼🙏🏼

Jenny

That was hard, but I made it through! Ready for Thanksgiving!!!

Tricia

Next morning I was so sore the calf raises I was already exhausted so I finished up and almost fell asleep on the floor ! Good workout it was okay most parts but the squat pulses . Burned 🔥🔥🔥

Jasmine

Princess

A day behind! I’ll double up today to get on track 🤪

Toya

It was difficult trying to fit the exercises in today, I had to start and stop a lot, I couldn’t complete them at once but I pushed through. Outside activities got in the way.

Deborah Ross

Meagan

Bria

Week 2 day 5 I’m still alive LETSS gooo

Rhonda

⭐️⭐️⭐️⭐️⭐️
Whew… This was the ☝🏾! Some of the exercises in these sets weren’t in any of the previous ones but I love how variations of the usual were introduced on the last day. Great way to end the second week! Truly a test of your discipline and endurance. Broke the most sweat yet, but also finished the soonest I ever have. Never in a rush. It takes the time that it takes, but I do like to stand firm on pushing myself. Week 3, let’s get it! 🏆🔥

Kasindra

Geesh!!! Thigh burner!!!!! W2/D5 complete!!!! Let’s go Week 3!!!!

Lawren Rae

Marilyn

Good God Almighty!!! I had to work for it today! But I made it. Two weeks down. Two more to go. 😩😭💪🏾

Crys

Really pushing myself with these workouts

Jennifer

I am loving all the workouts!! Thank you!! 💪🏾💪🏾💪🏾

Tatiana

Didn’t think I’d finish but ended up finishing strong !!

Leah

Wow I did it W2 days 5 complete ✅ I felt strong and good can’t wait for W3 to be continue let go

Cary

Davi

An amazing start to the weekend! Happy Friday! 🥳

Oyinkan

Chika

Amazing way to start off my morning!! Legs on 🔥🥵, but overall I feel great!! Let’s Go! Trust The Process 💪🏾 💪🏾 

☝🏾 Day A At ⏰

Lorna

Tough workout but pushed through! Overall great workout! 🔥💪🏾💪🏾

Elizabeth

Sianadeye

* 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

lol man girl you be on a mission because hunny im drying lol legs feel like noodles 🤣👏🏽

Rodneisha

I enjoy it. I feel like I accomplished something I plan for me.

Ericka

W1/D1

Gisele Rigo

Terri

W1/D2

Man I did a dance class b4 this so I wasn’t gonna do this workout. I was looking for something shorter but my glad I did this. Omg the dead lift’s definitely mad it worth it . I felt all the supersets. Thank you!

Meka

W1/D3

Great burn !!! literally feel it everywhere

Angelica

Sydney Simmons

W1/D4

Amanda

💀….in a good way ❗️❗️💪🏾😅

W1/D5

kristen

Melissa

W2/D1

I love the challenge these workouts give me!!!!

Great workout but I never have time to complete the workouts. Being a busy mom 45 mins is all I can get in.

Tequila

Mandy

W2/D2

W2/D3

The app moved faster than me it should be 5 stars the stars left the screen before i could click all stars! guess my hands are still shaky from the workout

Janella

Good workout, fav workout so far💪🏾🙂.

W2/D5

Community

More workouts from Chanel DeLisser