Name: Playbook - Chanel DeLisser - W3/D1
Uploaded: 2023-02-22T16:04:11.920Z
Duration: 60 min
Description: W3/D1

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

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

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

Jade

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

Suporia

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

Charchar

Dionne

Asha

W2/D4

Good times training !! I’m exhausted !!

W2/D5

- 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 ✅

Diamond

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!🥵

Shanea

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✨️

alexandria

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 ✨️

W3/D1

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