Name: Playbook - Chanel DeLisser - W3/D2
Uploaded: 2023-02-22T16:04:11.944Z
Duration: 60 min
Description: W3/D2

- awesome workout !! Them suicide planks though, GIRLL painful !!! I got through it though

Jade

Jasmin Pretti

Dionne

Aisha

Great workout! It’s getting a lot easier

Keisha

Very nice upper body workout💪🏾🫶🏾

Angelo

Took me a few days to complete. Supersets are no joke! It’s one thing to read about it but to do them! SHEEESH They are a beast! Thanks for the challenge Chanel🫶🏾💕

Katisha

Oumou Traoré

Feeling amazing ✨️ much gratitude! The rear delts and seated pulls were great feeling

alexandria

Can't believe I made it to week 3😮‍💨🤩

Joan

Ayana

Karen

Shar

My arms are feeling stronger and weak all at once 😂

Kutloano

Davida

damali

Nyasia

Arms are goneeeeee! No more feeling in them lol other than burning muscles 🤣🫠

Kelsey Bradley

Loving the burn. Feeling stronger 🔥🔥🔥

Sheena

Kehila

Francia

Love back workouts!!! The HIIT AND ABS WAS MY FAVORITE!

Theresa

Brittanee

DutchDaDutchess Kamri Douglas

Alesha

Leah

The HIIT CARDIO almost took me out but I pushed through it 😭😭😭😭

Japava

was able to increase my reps in certain exercises. my upper body is definitely getting stronger 💪🏽

Ellaa

Yes mam my upper body just keeps on getting stronger😍😍

Jeandaura

My upper body is so much stronger ❤️❤️❤️

Brittney

Great workout today! More sets but I got it done. Let’s Go! Week 3 Day 2 completed ✅

LaTina Lyle

Kristi Strickland

Kathy Le Maitre

Alexandra

More reps and sets. The heat has been turned up! Struggled a little at the beginning but soon got into the hand of things 💪🏾

Zizipho

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

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


HIIT/ ABS	
4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  (4 rounds) 	
standing DB boxer punches	
pop squats 	
suicide planks 	
mountain climbers	
	
	
BACK 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
SA supported DB row (R. arm)	
SA supported DB row (L. arm)	
close grip lat pull down	
	
SS 2	
wide grip lat pull down	
floor seated rope lat pull downs 	
	
BICEPS X SHOULDERS 	
3 exercises ... 3 X 15 reps	
alt. DB shoulder press 	
alt. DB bicep curls 	
DB lateral raise to bicep hammer curl 	
	
	
TRICEPS 	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
seated DB overhead tricep extensions 	
incline bench push-ups 	
	
SS 2	
machine assisted tricep dips 	
DB bent over tricep kickbacks

- 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 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 with your feet close together 
- Slightly hopping, you will drop down into a wide squat, reaching one hand down to the floor
- Hop back up to starting position and reach down with the opposite hand
- Alternating back and forth for time or reps

Pop squats

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

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)

- Adjust the seat on the Rear Delt Machine so that your chest is against the padding and the handles are at shoulder level
- Tighten your core throughout the movement
- Holding on to the handles in front of you, engage your rear delt muscles (back of the shoulder)
- Pull the weight, focusing all of the tension in your shoulder muscles
- Pause when the handles are at your sides then slowly return to the starting position
- Do not allow the plate to touch the weight stack

Rear deltoid fly machine

Back superset 1

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Seated on the floor grip the rope overhand
- Pull the cable down toward the top of your shoulders, flaring your elbows wide
- Squeeze your upper back and pull the shoulder blades together
- Return the cable with control to starting position

Floor seated rope lat pulldowns

Back superset 2

- 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 dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell bicep curls

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Curl the dumbbells with your palms turned inward (facing the midline of your body)
- Lower the dumbbells to the starting position

DB lateral raise to hammer curl

Biceps/Shoulders

- 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

- Stand facing the end of a bench or sturdy elevated platform
- Place hands on edge of bench or platform, shoulder width apart
- Position forefoot back from the bench or platform with arms and body straight (Arms should be perpendicular to body)
- Keeping your body straight, lower your chest to edge of box or platform by bending the arms
- Push your body back up until arms are extended

Incline bench push-ups

Triceps superset 1

- Begin by using the weight stack to offset your bodyweight on an Assisted Dip machine 
- Stand on the foot pad while holding on to the bars on either side of you
- Before lowering yourself, make sure that your core is tight and that your elbows are pointing directly behind you
- Slowly, lower yourself until your upper arms are parallel with the floor
- Push yourself back to the starting position and squeeze your triceps at the top

Machine assisted tricep dips

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

Tricep superset 2

W3/D2

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

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

Asha

W2/D4

Good times training !! I’m exhausted !!

W2/D5

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!

W3/D1

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✨️

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/D2

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