Name: Playbook - Chanel DeLisser - W3/D3
Uploaded: 2024-03-04T18:10:48.671Z
Duration: 60 min
Description: W3/D3

Elizabeth

Stormey

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

Brieyeah

Tricia

YVONNE SEREAL

Oyinkan

Sianadeye

Ellie

*ABS + GLUTES + HAMSTRINGS + CALVES *
- DB= Dumbbell 
- SL = Single leg

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


ABS
3 exercises ... 3 X 15 reps 
DB standing toe tap crunch (R. leg)  
DB standing toe tap crunch (L. leg)
Forearm plank hip taps



GLUTES 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB 2- count pulse lunge w/ kickback (R. leg) 
DB 2- count pulse lunge w/ kickback (L. leg) 

SS 2
SL DB hip thrusts (R. leg)
SL DB hip thrusts (L. leg)


HAMSTRINGS 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB supported (hold chair) single leg RDL (R. leg)  
DB supported (hold chair) single leg RDL (L. leg)  

SS 2
DB sumo squat to sumo deadlift 
DB swings 


CALVES
3 exercises... 3 X 20 reps 
DB standing calf raises (toes-in) 
DB standing calf raises (toes-out) 
DB standing calf raises (neutral stance)

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 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

- Hold a single dumbbell at the shoulder
- Kick the opposite leg straight forward off the body as you press the dumbbell forward toward your foot

DB standing toe tap crunch (R. leg)

DB standing toe tap crunch (L. leg)

- Start in a forearm plank position
- Drop the hips back and forth, tapping the floor on each side

Forearm plank hip taps

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees and pulse 2x 
- Extend both legs
- Kick your back leg up behind you, engaging your glutes

DB 2-count pulse lunge w/ kickback (R. leg)

DB 2-count pulse lunge w/ kickback (L. leg)

Glutes superset 1

- Place your upper back on a bench, hold a single dumbbell at the hips
- Raise one leg up off the ground
- Push through your grounded heel, raising your hips 
- Pause and squeeze your glutes at the top

SL DB hip thrusts (R. leg)

SL DB hip thrusts (L. leg)

Glutes superset 2

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you (hold machine for support)
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glute and hamstring

DB supported (hold surface) single leg RDL (R. leg)

DB supported (hold surface) single leg RDL (L. leg)

Hamstring superset 1

- Start in a wide toed out stance
- Hold two dumbbells forward of the body 
- Push your hips back as you sit down into a squat
- Stand up out of the squat by extending your legs
- Hinge forward at the hips slowly lowering the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB sumo squat to sumo deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

DB swings

Hamstring  superset 2

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-in) ...use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing outward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-out)... use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (neutral stance)... use elevation

Calves

W3/D3

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

Kanesha

W3/D1

Arms are on fire. Great workout! 💪🏾🔥

W3/D2

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/D3

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