Name: Playbook - Chanel DeLisser - W3/D2
Uploaded: 2024-03-04T18:10:48.793Z
Duration: 60 min
Description: W3/D2

W3R1D1 skip real day one holiday working out Saturday 5l2 even out

E Bulcis

Chacerin

Jayda Ervin

I really pushed myself past my limits… 💪🏽💪🏽

Whitney

Patricia

Brittney

Lydia

Marí

It took me a while to get done but I did it 😬

Daphne Hart

Imani

Thank you. Your making my workouts worth it!

Janelle

Khalilah

Wow! I’m getting so much better at the butterfly sit ups! My stamina keeps improving by the day!

Kayla

Bella

Nicole

Katrina

Going another 6 weeks added extra weights and sets and changed my meal plan.💪🏿🤎🙏🏾❤️ Thank you, I love this app❤️

Jeandaura

Tedra

I sweat hard body!!! That was putting in work and it feel good!!!

Kadija Fran

Nolwazi

Kabuki

I love doing these workouts, I can’t stop 😍😍😍😍

Salma

Janine

Shandar Edwards

This week I increased weights, My back is numbed 😭🥵

Phiwa

TUESDAY

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Alternating dumbbell rows
- Cross body curls
- Renegade rows
- Upper back lifts

——————————————————————

HIIT CARDIO:  
4 sets each (25 sec ON / 10 sec OFF)

- Stationary butt kicks 
- Skier swing squats
- Static lunge Tricep extension 
- Suicide plank 

——————————————————————

ABS:
3 sets of 15 reps each

- Medicine ball crunch 
- Butterfly sit up 
- Straight leg raise

——————————————————————

BACK:
3 sets of 15 reps each

Superset 1:
- Wide grip lat pulldown
- Barbell bent over row

Superset 2:
- Straight arm pulldown
- Machine ISO Row

——————————————————————

BICEPS: 
4 sets of 15 reps each

- Dumbbell bicep curl to around the world
- Incline hammer curls

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Upper back lifts
- Mid-back turns 
- Tricep stretch
- Neck rotations

- Lying face down on the ground, arms and legs extended
- Raise your arms and chest off the ground
- Pause at the top
- Lower back to starting position

Upper back lifts

- Rotate upper body from side to side
- Focus on range of motion

Mid Back Turns

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

- Rotate your neck in a circular motion, both directions
- Focus on mobility

Neck Rotations

Warm up

HIIT CARDIO:  
4 sets each (25 sec ON / 10 sec OFF)

- Stationary butt kicks 
- Skier swing squats
- Static lunge Tricep extension 
- Suicide plank 

__________________________________________

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 10 secs
* Do 25 secs of exercise #2 —> then rest 10 secs
* Do 25 secs of exercise #3 —> then rest 10 secs
* Do 25 secs of exercise #4 —> then rest 10 secs
* Then repeat sequence until all rounds are completed

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes

Stationary butt kicks

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

Skier Swing Squat

- Begin with dumbbell overhead and both knees bent to 90 degrees
- Hold the lunge position and extend the dumbbell up overhead
- Repeat

Static Lunge Tricep Extension

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Suicide planks

HIIT

ABS:
3 sets of 15 reps each

- Medicine ball crunch 
- Butterfly sit up 
- Straight leg raise

__________________________________________

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 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Medicine Ball Crunch•

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up•

- Begin by lying supine with legs straight and hands at your sides
- Lift your legs off the floor until they are 90 degrees with your body
- Slowly lower down without touching the ground and repeat

Straight leg raise

BACK:
3 sets of 15 reps each 

Superset 1:
- Wide grip lat pulldown
- Barbell bent over row

__________________________________________

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 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- 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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Barbell bent over row•

BACK

BACK:
3 sets of 15 reps each 

Superset 2:
- Straight arm pulldown
- Machine ISO Row

__________________________________________

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 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Grab the bar with your palms facing down
- Keep a slight bend in the knee and your chest up
- Bring the bar down to your upper thigh
- Pause and return to the initial position

Straight arm pulldown

- Sit with your chest against the pad
- Pull the handles towards your ribs
- Slowly allow arms to extend and repeat

Machine Iso Row

BICEPS: 
4 sets of 15 reps each

- Dumbbell bicep curl to around the world
- Incline hammer curls

__________________________________________

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 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Curl the dumbbells toward your shoulders engaging your biceps
- Lower with control
- Circle the dumbbells outward and upward to overhead
- Reverse the moment back down to starting position

Dumbbell bicep curl to around the world*

- Lying back on an incline bench
- Curl the dumbbells up Keeping your palms facing each other
- Lower the dumbbells with control

Incline Hammer Curls•

BICEPS

W3/D2

It was rough. I wonder if the next days will be the same routine. Ugh. I will get faster.

Kinthesia

Killed me - my only gripe is hip thrust and squats take everything out of me. Wish they were fronted towards the beginning of the workout. I was losing energy and hope lol

Cordell Riddick

Zarah

W1/D1

Perfect workout! Love the HITT + Ab workout at the front of the workouts!

Joel

W1/D2

Great day 3. Only issue was equipment availability in the gym. I improvised a bit but I don’t feel guilty bc I know I put in work.

R1-W1-D4 holy legs are killing me from the last workout. Now I feel stronger

W1/D3

It was awesome my triceps feel so hard !!!🔥

Olga

W1/D4

R1W1D5 redo week over feeling great glad I repeated week one now on to week 2

Michelle

Sianadeye

W1/D5

Traci

Kendra Anderson

W1/D6 *OPTIONAL*

It was amazing and I feel Strong!! 💪🏽

R1W2D1 feeling sick bit pushed thru until last workoutbhad to skip day 2 hope to be better 🙏 🙂 💪

W2/D1

Ninoshkari

Had to up weight as I’ve gotten stronger 😩🙌🏽

W2/D2

That was rough. The adductor was broke . Ran off to church. Lol

W2/D3

Noodlessss my armssss but I went up in weight 💪🏽😊

W2/D4

The shape and endurance I’ve built is insane!!

W2/D5

W2/D6 *OPTIONAL*

I had to the nerve to do cardio before this workout whew! 4 miles 28 minutes + this equals working out next year in January from
Todays date to 11/21/23 😫

🤑🥰Kesh😍❤️

Viridiana Maza

W3/D1

Lehua

W3/D3

Goodness my traps and arms are on fire🥹

W3/D4

This was fun yet challenging towards the end

W3/D5

W3/D6 *OPTIONAL*

Definitely feeling the burn but always enjoying my progress & results. 💪🏽

Jasmine

W4/D1

Whew... I can tell I missed 2 days but I got it DONE!!!

Awesome workout!!! 5+⭐️’s‼️Loved this back and arm work out!!!

Maria

Latoya Franklin

W4/D2

Always a great work out! Staying consistent week 4

It was a good work out but I was anxious the whole time. I’m glad I got the whole work out in and didn’t get carried away w my feels.

W4/D3

Great!! Arms are on fire. Had to perfect my form!

W4/D4

Lauren

W4/D5

I love me some cardio 🤸🏽‍♀️🤸🏽‍♀️

Didn’t believe I could do it but a 20 minute comedy skit kept me going.

Esther

W4/D6 *OPTIONAL*

Christina McDuffie

W5/D1

Tremely

W5/D2

Camille

W5/D3

My heart rate got up to 150!! Best push ever!!!

Elizabeth

W5/D4

W5/D5

W5/D6 *OPTIONAL*

Amazing workout! Everything burns right now 🔥🔥🔥

W6/D1

W6/D2

Adahina

W6/D3

Almost there!! 🔥 I’m so much stronger!

W6/D4

So so good!! Thank you for this dope program. Booty big, and on flat flat, health on TEN TEN!!!

Aisha

W6/D5

Never thought i could do 30 minutes on the stairstepper🙌🏽🙌🏽🙌🏽

W3/D2

Community

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