Name: Playbook - Chanel DeLisser - W3/D3
Uploaded: 2024-03-04T18:10:49.392Z
Duration: 60 min
Description: W3/D3

Candice

Shardaa

Ruth

Wow, great workout. Love that you switched it up body need a change. Thanks

E Bulcis

Charmell

Andrea

Legs on fire. I almost gave up on the single leg hip thrust

Tameika

Dionne

Omg!! I feel like these exercises so good but hard lol I enjoy doing them!! A lot of new ones for me!!! ☺️☺️☺️🤩🤩🤩🥳🥳 I am so happy after these work outs!!!

Maria

Emily

Elizabeth

That extra 5 reps on some of the exercises tho 🥹

🤑🥰Kesh😍❤️

Love that last ab workout! Felt it all in my sides👏🏾👏🏾

Brittany

Karen

Bella

Destinee

Aｌｉｃｅ

Stephanie

Week 3 hits different than 1 & 2!! Very strategic planning!! Loving it so far, definitely worth it.

Desiree

Today we slayyyyyed!!!! And that’s on period lmfao love my coach yall!!

DutchDaDutchess

Left my ankle strips at home but I hit a PR on the leg press 🙃

Antoinette

Easier workout today 💓 I ended up burning 460. Going to do 30 minutes low intensity cardio afterwards because my goal is fat loss 💪🏾

Maya

I modified some of the exercises today. I didn’t feel comfortable doing them in the gym because I had never done them before.. 😩 But it was still another great workout.. 💪🏾

Nina

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

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


ABS	
3 exercises ... 3 X 15 reps 	
Cable crunches 	
Cable woodchopper crunch (R. side) 	
Cable woodchopper crunch (L. side) 	
	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 20 reps 	
SS 1	
Cable side step with squat (R. leg) 	
Cable side step with squat (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 machine) single leg RDL (R. leg)  	
DB supported (hold machine) single leg RDL (L. leg)  	
	
SS 2	
Leg press w/ high foot placement 	
KB swings	
	
	
CALVES	
3 exercises... 3 X 20 reps 	
Leg press calf raises (toes-in) 	
Leg press calf raises (toes-out) 	
Leg press calf raises (neutral stance)

- 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 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

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Hold the cable handle in both hands, arms extended straight forward off the chest
- Contracting your core, rotate the cable to the side

Cable woodchopper crunch (R. side)

Cable woodchopper crunch (L. side)

-Using a  ankle attainment and a low pulley steep out laterally into a side squat 
- Stand back up to the starting position

Cable side step with squat (R. leg)

Cable side step with squat (L. leg)

Glute 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)

Glute 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 machine) single leg RDL (R. leg)

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

Hamstring superset 1

- Keeping your back flat against the pad
- Place your feet high on the platform
- Unlock the platform 
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press w/ high foot placement

- 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

KB swings

Hamstring superset 2

- Place feet so that only your upper foot and toes are on the platform (toes pointing inward)
- Unlock the platform 
- Push the platform away, engaging your calves
- Return to starting position under control

Leg press calf raise (toes in)

- Place feet so that only your upper foot and toes are on the platform (toes pointing forward)
- Unlock the platform 
- Push the platform away, engaging your calves
- Return to starting position under control

Leg press calf raise (toes out)

Leg press calf raise (neutral)

Calves

W3/D3

Kelbie

Great, helped raise the bar for my workouts

Tequila

Baby it was intense but I pulled through and did what needs to be done.

Latifah

W1/D1

The trio towards the end always gets me 🥲

Charity

My arms are officially screaming, but it’s totally worth it.

W1/D2

Baybeeee I’m tired lol great workout tho

Whitney

W1/D3

Tlhogi

W1/D4

Great workout though I had to improvise on some due to my heavy chest. I pulled through.

Tremely

W1/D5

Beast mode: on
Definitely felt the burn with this workout

W2/D1

Cherrelle

W2/D2

W2/D3

Krystal

W2/D4

W2/D5

Glutes and Legs are firm yet juicy asf OHKay!

W3/D1

W3/D2

Love this workout I’m getting really good results i the upper area got my coworkers asking me do I workout … y yes I do

Frenchii

W3/D4

This took me forever but did it 🔥❤️

Those reverse lunges and smith machine step ups humbled me real quick

W3/D5

Great workout as always! 💪🏾🦵🏾🔥

Kurkessa Springs

First day back after vacation and I’m out of it 😩

Shurida

W4/D1

Ariana

Finished!!! Yay!!! W4d2!!! 🥳🥳💪💪

W4/D2

Great workout need all the lower body workouts 💪 🤩

W4/D3

Brooks

W4/D4

It took me nearly 2 hours to execute 😩 but so worth it! 🥵💪🏾

Tough workout but I was able to push through! 💪🏾🔥

W4/D5

Kanesha

W5/D1

I love upper body but it also seems to be my longest days.

Kennedy

W5/D2

Great workout as always! 🦵🏾🔥🏃🏾‍♀️

W5/D3

Morgan

The workout is a 10/10, but could you incorporate more intense supersets for the abs pls.

Shaquoya

W5/D4

Great workout as always! 💪🏾🦵🏾💯🔥

W5/D5

Almost there! Was fantastic…and I feel amazing!
P.S: Still wishing that a cool down/stretch was included in the workout!

Lystra Ollivierre

W6/D1

Arm game tiiiiiggggghhhhhttt!!!!!!💪💪💪💪

W6/D2

Almost done!! Glad I came out, almost skipped!!

Andreca

W6/D3

Very challenging! Those around the world's were 😮‍💨

Janine

Keep them coming one more to go in this problem let's go

W6/D4

Keshia

I can’t believe I completed this challenge. This is a big accomplishment for me. Results have been amazing. Thank you Chanel! ♥️

What an amazing challenge!!! I’m ready for the next one! 💪🏾🦵🏾💯🔥🏃🏾‍♀️

W3/D3

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