Name: Playbook - Chanel DeLisser - W3/D1
Uploaded: 2024-03-04T18:10:48.751Z
Duration: 60 min
Description: W3/D1

I’m absolutely dead after this workout.

Abigail

Sienna

Did you mean to put 20 for abs? They hurt.

Olicia

🔥🔥🔥 today’s workout is on fire my a** burning 🥵

Vicky Smith

Brandi

🤑🥰Kesh😍❤️

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

Freaking amazing....I've had so much going on this week and for me to just get back it kicked my ass!

Ayana

Karen

The ab/core portion was killer, but a great workout overall

Dannie

Naiema

Shar

damali

Kutloano

Eileen Ololo

Took two days off and yeah it kicked my ass but it felt so good.

Davida

Missed a day so I’m playing catch up!! Gotta go harder now 💪🏽💪🏽

Kelsey Bradley

Wooo the supersets of narrow stance leg press to elevated goblet squats gave me the burn I needed today woot woot!

Brooke

KijanaB

The ab workout had me struggling today but I feel good after completing it! 👏🏾💪🏾

Brittanee

Sheena

Nyasia

Great! I was shocked accomplishing the 5 minute jog without taking any breaks! Thanks for pushing us.

Theresa

Rōze

Absolutely enjoyed this workout!! Happy I made it to week 3!! 🔥🔥

Dezma

Francia

What a workout!! The last set got me but I pushed through and finished strong 💪🏽

Annalysa

Daphne Hart

Whew I feel like my booty is growing after this lol

Alesha

Phylisecea

Japava

💪🏿💪🏿🔥🔥❤️❤️❤️

Jeandaura

Allegra Seegars

Kathy Le Maitre

Legs feel like noodles 😂 left the gym over a hour ago and they are still shaking 😩

Breanna

Ellaa

Amazing things are happening to my body yalls😊😊❤️❤️!!!

Ruvimbo Maponga

Taylor

Bernadine

Workout was a great today week 3 Day 1! Let’s Go!

LaTina Lyle

Week 3 day 1. Getting through the workouts with form & efficiency 🔥

Kristi Strickland

Loved the workout today. Such a nice leg and booty burn 🔥

Zizipho

I really regret going out on Saturday. 😰🥵😰🥵

Antoinette

Yuwanda

Pearl Sanders

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 
-BB= Barbell 

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

ABS	
3 exercises ... 3 X 20 reps 	
DB full toe taps  	
DB single leg toe tap (R.leg)  	
DB single leg toe tap (L.leg)  	
	
	
	
QUADS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
leg press(narrow stance)	
heels elevated DB goblet squat 	
	
SS 2	
DB bulgarian split squat (R. leg) 	
DB bulgarian split squat (L. leg) 	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
smith machine hip thrusts 	
seated banded abduction 	
	
SS 2	
cable side step with squat (R. leg)	
cable side step with squat (L. leg)

- Set treadmill incline to 5
- Set speed between 3.0 - 5.0 mph

Complete the jog for a total of 5 minutes.

5- MINUTE JOG

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 20 reps of exercise #1  —> then rest 15 secs
* Do 20 reps of exercise #2 —> then rest 15 secs
* Do 20 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Lying on the ground with both your legs and arms extended upward
- Crunch up, reaching the dumbbells toward your toes
- Lower with control

DB full toe taps

- Lying with your legs extended and one dumbbell held to the side of your shoulder
- Raise the opposite leg, reaching the dumbbell up to your toes, lifting your upper body off the floor
- Lower with control

DB single leg toe tap (R.leg)

DB single leg toe tap (L.leg)

- Keeping your back flat against the pad
- Place your feet in a narrow stance on the platform
- Unlock the platform
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press (narrow stance)

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat

Quads superset 1

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

DB bulgarian split squat (R. leg)

DB bulgarian split squat (L. leg)

Quads superset 2

- Support your entire body on a bench and the bar across your hips
- Drive through your heels, raising your hips
- Contracting the glutes at the top
- Lower with control

Smith machine hip thrusts

- 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

-Using a  ankle attainment and a low pulley steep out laterally into a side squat 
- Stand back up to the starting position

Cable side step with squat (R. leg)

Cable side step with squat (L. leg)

Glutes superset 2

W3/D1

Delicia

Desiree

Misha

W1/D1

This was a serious workout.  But I completed it.  Thank you❤️

Planomore21*

pressure! i enjoyed it, although i do wish the order of the exercises were coordinated. at the gym when you leave a station its challenging to have to go back to soon after… otherwise pressure 💪🏾

Jazie

W1/D2

People watch out, your calves will be on fire 🔥🙃

Gym didn’t have some of the necessary equipment but was able to do alterations. Great workout! 😀

Jasmine

Ashley

W1/D3

Hillary

Excellent workout, feeling accomplished! 😃

Shardaa

W1/D4

Sianadeye

W1/D5

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Kurkessa Springs

Such an improvement from first challenge.

W2/D1

Mimi

They asked was a trainer today!!!😂 thanks to COCO FITNESS!!!

W2/D2

I'm always excited to do this exercises but after the set of workouts, I be over it. These workouts be kicking my butt and all I can say is how you really tryna kill me, roll my eyes at the end of every set, and fall out. Loving the results tho.

W3/D1

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