Name: Playbook - Chanel DeLisser - W3/D2
Uploaded: 2024-03-04T18:10:48.770Z
Duration: 60 min
Description: W3/D2

Jasmine

Sienna

Finally able to finish all sets in 60-70minutes🎉

Tremely

Ashanti

- 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

🤑🥰Kesh😍❤️

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

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

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! 😀

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

Olicia

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.

Cherrelle

Tiera

W2/D3

Justina

Tough workout. Truly felt the burn from the triceps, but gonna keep grinding

Charchar

W2/D4

Ebony

Andrea

W2/D5

I’m absolutely dead after this workout.

Abigail

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

W3/D1

That workout was awesome. I even did a little extra of my own because I was feeling myself!

W3/D2

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