Name: Playbook - Chanel DeLisser - W3/D1
Uploaded: 2024-03-04T18:10:48.761Z
Duration: 60 min
Description: W3/D1

This workout made me feel hella powerful. Especially those SL db hip thrusts 💪🏿 🦵🏿 🔥 💕

Coursha

Geornikqua

Hilnecia

Tracey

Erika

“My leg” *Fish from SpongeBob voice* 😂😂😂 Great workout as usual 💦🔥💪🏾

Whitney

Ashley

Tricia

Behind but getting it done! Feeling amazing

Jasmin

Chika

I had to push through ! Was a great start off to week 3

Jasmine

One day behind BUT I’m headed in the right direction! GREAT LEG DAY!

Kapelwa Makinde

Intense and effective! I feel it deeply 💪🏾🔥

Princess

Great workout!!! 🙌🏾🙌🏾🙌🏾💪🏾

Sanota

Kamara

Today felt so good. The past 2 weeks I was priming my muscles to start lifting heavier today and Mission Accomplished 💪🏾🔥❤️

Austin

Day one of 58. I hope these workouts make turning 58 a great year. I do feel better on the daily.

Deborah Ross

Definitely a challenge and broke out a sweat! A recipe for good Gains

Quiesha

Mentally Challenging 😰 this time it took me longer to finish the workout. I’m happy I didn’t give up and I like how the workouts are getting more challenging.

Marilyn

Is it possible for your butt to Pulse? Cause 🥴🥴🥴🥴 
But my booty is plumped!! Seeing results 😭❤️🔥

Leah

Feeling great!! This workout definitely was one for the books, especially the plank exercises!! I love that every week there’s more of a challenge!

Portia

Rhonda

Elizabeth

Great way to start off the week 💪🏾🏃🏾‍♀️🏋️‍♀️! Feeling pumped!! Trust The Process! Happy Halloween 🎃👻 Stay Safe!!

Lorna

⭐️⭐️⭐️⭐️⭐️
WHAT A WORKOUT! Broke a sweat quicker than I ever did, finished faster than I ever did, BUT put in more reps than I ever have and didn’t prolong breaks as long as I usually do. Just goes to show how consistency will definitely build on that endurance. Both physically and mentally! Felt great!

Kasindra

Davi

The ABS  and DB Is one of the great challenges I face today wow thank you coco for motivate me I love you 😘

Vicky

This workout was like death 😂😂but I survived and got through it. Week 3 is off to a great start. Keep pushing ladies!!!

Cary

Jenny

Oyinkan

Week 3. Day 1. Trying to stay motivated, focused, and disciplined. Let’s go! 💪🏾🔥🤍

Crys

Sianadeye

The abs (plank position) section was rough on my shoulders. Otherwise great session. 💪🏾💪🏾

Armanni

Lawren Rae

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 

- 5 min. dynamic warm-up
- 5 min. cardio (jump rope)


ABS	
3 exercises ... 3 X 15 reps 	
V-sit bent knee DB punches (use light weights) 	
suicide planks 	
spiderman planks 	
	
	
	
QUADS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
Heels elevated DB goblet squat 	
in-out jump squats  	
	
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	
standing DB abduction (hold DB on side glute) .. R. leg 	
standing DB abduction (hold DB on side glute) .. L. leg 	
	
SS 2	
SL DB hip thrusts (R. leg) 	
SL DB hip thrusts (L. leg)

5- minute jump rope interval

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

- 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)

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Suicide panks

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spiderman planks

- 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

- Perform jumping squats switching between narrow and wide stance each jump

In-out jump squats

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)

Quad superset 2

- Hold a single dumbbell on the outside of the leg
- Raise the leg laterally 
- Lower your leg with control

Standing db abduction (hold db on side glute) (R.leg)

- Hold a single dumbbell on the outside of the leg
- Raise the leg laterally
- Lower your leg with control

Standing DB abduction (hold DB on side glute) (L. leg)

Glute superset 1

- Place your upper back on a bench, hold a single dumbbell at the hips
- Raise one leg up off the ground
- Push through your grounded heel, raising your hips 
- Pause and squeeze your glutes at the top

SL DB hip thrusts (R. leg)

SL DB hip thrusts (L. leg)

Glute superset 2

W3/D1

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

Bria

W1/D4

Amanda

💀….in a good way ❗️❗️💪🏾😅

W1/D5

kristen

Melissa

W2/D1

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

Lisa

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/D4

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

Thank you… i always stop here so fingers crossed

W3/D1

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