Name: Playbook - Chanel DeLisser - W3/D2
Uploaded: 2024-03-04T18:10:48.769Z
Duration: 60 min
Description: W3/D2

I’m crying in the way outta the gym. Hate this sh*t, but love it!

Michelle

Hilnecia

Woke up at 2 am to workout while my kids were sleep good workout 🔥💦💪🏾 now shower and quick nap before my alarm goes off for work 😩😂

Ashley

I feel great! This was a much needed workout!

Tricia

I feel like I fell off for a while got really outta shape but I’m determined slowly but surely my back is kinda sore already and i just finished!I had on my activity  watch tracking my activity so that makes me happy ! I’ll get back on track!

Pearl Sanders

Another day for the books! Feeling great 🙏🏽

Jasmine

Ameika

Still loving the workouts and the results, I’m proud of myself for the growth and consistency.

Aryielle

A day behind but I’m still in there 🙏🏾

Rhonda

I know I can crack a walnut with my back after this workout 🌰💪🏾🔥

Austin

⭐️⭐️⭐️⭐️⭐️
This was it! Arms had yet to burn how they did during this workout. Consider the pressure during this one? APPLIED 😮‍💨

Kasindra

Got up early to workout today, I feel like I see better results when I workout in a fasted state!! Awesome workout today💪🏾

Sanota

I’m so happy with how far I’ve come from day 1!! 🤯 Core, back and arms on fire but the results are going to be worth it.

Portia

It’s was a great workout. I don’t really like jumping lol but I’m actually liking the jump rope workout because I’m getting better. This workout made my arms and back burn 🔥

Marilyn

Great workout! Feeling good! Dedication is key. I can’t wait to see my results when it’s over!!!!

Cary

Triceps hurt so bad! This is a problem area of mine so glad I pushed through! 💪🏾💪🏾💪🏾

Shelby

I’m feeling pretty good! Great workout 🏋️‍♀️ 💪🏾 Trust The Process..We are almost there!!

☝🏾 Day At A ⏰ 
#cocofitnessbodygoalschallenge

Lorna

The workouts gets easier and easier absolutely love it! I’m building a habit of working out

Quiesha

Definitely felt the burn! Especially with the tricep workout! 🔥💪🏾

Elizabeth

A lil unmotivated but always disciplined. Another day down! 💪🏾🔥

Crys

Jenny

Sianadeye

Arms feel like noodles 😂 great workout per usual!! 💪🏾

Alanda

Lawren Rae

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

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

HIIT/ ABS	
4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  ( 4 rounds)	
DB static boxer punches	
prone plank V- ups 	
mountain climbers 	
reverse crunches	
	
	
BACK 	
3 exercises ... 3 X 15 reps 	
SA supported DB row (R. arm)	
SA supported DB row (L. arm)	
lying half supermans w/ DB back row (use light weights) 	
	
	
BICEPS X SHOULDERS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
reverse lunge w/ bicep curl 	
seated DB curls 	
	
SS 2	
seated bent elbow lateral raise  	
DB around the world shoulder raise	
	
	
TRICEPS 	
3 exercises... 3 X 15 reps 	
seated DB overhead tricep extensions	
tricep long band extensions 	
lying floor DB french press

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 in a forearm plank position
- Pike your hips upward
- Lower with control to starting position

Prone plank V- ups

- 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

- Place your arms extended by your sides 
- Roll your legs inward toward your chest
- At the top raise your hips off the ground

Reverse crunches

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)

- Lying on the ground face down with light dumbbells held overhead
- Raise your upper body and engage your glutes
- Pause at the top
- Pull the dumbbells back engaging your lats
- Extend your arms back to overhead, then lower back down to starting position

Lying half supermans w DB back row (use light weights)

Back

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees, while simultaneously curling the dumbbells up
- Step forward back to the initial position, while lowering the dumbbells
- Repeat on the opposite leg
- Alternating back and forth for time or reps

DB reverse lunge w bicep curl

- From a seated position
- Hold the dumbbells with your palms facing forward
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

Seated DB curls

Bicep/Shoulders superset 1

- From a seated position, hold the dumbbells with bent elbows
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB seated bent elbow lateral raise

- 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

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Tricep long band overhead extension

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Lying floor DB french press

Triceps

W3/D2

lol man girl you be on a mission because hunny im drying lol legs feel like noodles 🤣👏🏽

Rodneisha

Geornikqua

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💪🏾🙂.

Tracey

W2/D4

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

Thank you… i always stop here so fingers crossed

Kanesha

W2/D5

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

Coursha

W3/D1

This one almost took me out the reverse lunges with curtsy was a killer!! And my calves are on fire!!! Great workout though!

W3/D3

Loved this workout 😍 this was the most I ever sweat 💦💪🏾🔥🥵

I feel great! Ready to start my day and make some big changes in my life!

My whole body on fire..Wasn't prepared for this one but, great workout🤗

Samuda

W3/D4

W3/D5

Ooolllleeee I feel like I just got a BBL 😂🔥💪🏾🥵

Man oh man, last week coming through strong!!! My ass feels 10x fatter 🔥😂

W4/D1

Great way to start the day 💪🏾💦🥵🔥

Patricia

W4/D2

Great workout!!! Very challenging but it’s exactly what I need! I really do hate the calve raises though 🥴

I didn’t feel good today but was determined to get it in 💪🏼

W4/D3

Whew baby the sweat was real 💦😍😂 as always good workout 💪🏾🔥🥵 time to hit the shower 🚿🧼 #Week4Day4Completed!

W4/D4

Well I completed those 4 weeks now i’m ready to tackle another 4wks 💪🏻💪🏻 These are well put together exercises, i am very pleased I joined this program!

Whew I can’t believe I’m done 🙌🏾 great workout as always 💦🔥🥵 loving my progress from day 1 to today 💪🏾

W3/D2

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