Name: Playbook - Chanel DeLisser - W3/D2
Uploaded: 2024-03-04T18:10:48.664Z
Duration: 60 min
Description: W3/D2

Elizabeth

Stormey

Arms are on fire. Great workout! 💪🏾🔥

Kanesha

I'm so excited to be able to start working out again and get back to my normal routine after being really sick for almost a month!

Tricia

YVONNE SEREAL

Crys

Oyinkan

Sianadeye

Rhonda

* HIIT CARDIO + UPPER BODY *
- DB= Dumbbell 
- SA = Single arm 

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


HIIT CARDIO (4 rounds ... TIMER: 25 SEC ON X 15 SEC OFF )
DB static boxer punches
Jumping jacks 
Lunge pop squat
Suicide planks 


BACK 
3 exercises ... 3 X 20 reps 
SA supported DB row (R. arm)
SA supported DB row (L. arm)
DB bent over rear deltoid flys 


BICEPS X SHOULDERS 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
Alt. DB shoulder press
Alt. DB hammer curls 

SS 2
DB lateral raise to bicep curl
DB around the world shoulder raise


TRICEPS 
3 exercises... 3 X 15 reps 
Seated DB overhead tricep extensions
Plank walk outs 
Close-grip modified push ups (on knees)

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 25 secs of exercise #1  —> then rest 15 secs
* Do 25 secs of exercise #2 —> then rest 15 secs
* Do 25 secs of exercise #3 —> then rest 15 secs
* Do 25 secs of exercise #4 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

- Start in a half squatted position and light dumbbells in each hand
- Alternately punch the dumbbells forward

Standing DB boxer punches

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks -

- Start standing with your feet close together
- Jump up, splitting your legs in the air
- Landing and lowering peels into a lunge position (both knees bent to 90 degrees)
- Jump up out of the lunge and land with your feet close together once again
- Repeat Landing in a lunge on the opposite side
- Alternating back and forth for time or reps

Lunge pop sqaut

- 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

HIIT CARDIO

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on a surface forward of the body for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

SA supported DB row (R. arm)

SA supported DB row (L. arm)

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over rear deltoid flys

Back

- Hold two dumbbells at your shoulders 
- Press a dumbbell up to full arm extension
- Lower it to the starting position
- Alternate arms

Alt. dumbbell shoulder press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating dumbbell hammer curls

Bicep/Shoulders superset 1

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Rotate the dumbbells to an underhand grip
- Curl the dumbbells up, ending your biceps
- Lower the dumbbells to the starting position

DB lateral raise to bicep curl

- From a seated position, holding a dumbbell in each hand
- With a slight bend at the elbows, circle the dumbbells outward and upward to overhead
- Reverse the movement with control

DB around the world shoulder raise

Bicep/Shoulder superset 2

- From a seated position, hold a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up to starting position

Seated DB overhead tricep extensions

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank shoulder taps

- From a kneeling high plank position, hands directly under the shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close-grip modified push ups (on knees)

Triceps

W3/D2

Lethabo Angel

Amazing. It was my first workout on the app and was hard but very worth it.

Beauty

Shania

W1/D1

Portia

Ciara

Your workouts are fun, dynamic, and energizing! Lovin the flow

Shannon

W1/D2

My calves were on fire at the end. That 3 part stance was so intense!

Good- wish there was a video option so they would continue running inclusive of the sets. Makes it good for pacing etc/feel like a class with the playlist
For the calf raises it would be good to include a picture of tow positioning.

W1/D3

Difficulty but got through it. Sweat is real

Lola

Those Dumbbell Supermans …. I had to talk myself into the whole way through 😂

W1/D4

W1/D5

Gisele Rigo

W2/D1

Whewww this workout was so worth it! I’ve been having back issues for the longest and did a stretch after floor tricep workout and it popped! I immediately felt that dull aching pain that’s been lingering for years gone!!!!! God is sooo good!!!!!!!!!!

I’m loving the workouts! I’m only making it through 2 full rounds in about 45 mins but it’s something for me to work up to 💪🏽

Lisa

W2/D2

Sienna

W2/D3

W2/D4

Wk3 day1 done🙌🏾🙌🏾🙌🏾🔥🔥

W2/D5

Was really great! Just wish that “Cool Down” was included.
Love this app as it’s a one-stop shop for my daily workouts.
Just really love to see that something as important as a n after stretch was included.

Lystra Ollivierre

W3/D1

A great way to get killed in the gym 🥹 I’m dead but feel good as hell!!

Brieyeah

W3/D3

Triceps are on fire! Great workout! 💪🏾🔥

😮‍💨😮‍💨😮‍💨 that’s all I can say! 

This shit don’t get easier you just get stronger

I feel amazing! Happy to be back to my normal routine again!!!

W3/D4

I’m getting stronger and the shit feels insane 😮‍💨🔥🔥🔥 I am almost at the end of this specific program but I am excited to see COMPLETE CONSISTENCY when I do the next at home program

My butt feels like I upgraded for 16” rims to 22” rims😂

W3/D5

W4/D1

W4/D2

Perfect workout for a rainy Sunday afternoon 🙌🏾🙌🏾🙌🏾👌🏾👌🏾🔥🔥🔥

Great way to start my day! I feel amazing!

W4/D3

W4/D4

I sweat harder during these workouts than HIIT on my elliptical 😂

I finally finished it!!! After overcoming so many unexpected obstacles! I'm so proud of myself!!!

W3/D2

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