Name: Playbook - Chanel DeLisser - W3/D3
Uploaded: 2023-02-22T16:04:11.911Z
Duration: 60 min
Description: W3/D3

Suporia

This was challenging 😥 but we got it done ✅

Diamond

Mosa

Karen

These new movements are doing my body so good

Mariela Arvizu Malfavon

Alesha

Shar

Loved the cable machine ab workouts! 🤸🏾‍♂️

Kutloano

Nyasia

Oh this was hard hard! Walking out the gym feeling light or numb or both🙃

Davida

Baby my glutes is on 🔥🔥🔥 but loving it💪🏾

Katrina Jenkins

I’m sick but trying to keep it all together

Dinah

My legs were definitely on fire today! Thique=me 🤪😍

Kelsey Bradley

Sheena

Definitely needed this 💪🏾💪🏾💪🏾 legs feel and look amazing 🦵🏾 😈🤪

DutchDaDutchess Kamri Douglas

I feel stronger and better than ever i see the gainsssss ✨✨

Miss last week due to me being sick. Today was everything

Sametria

Lower body looking good 😊😊!!Thanks Chanel!!!❤️❤️

Ruvimbo Maponga

Maaannnnnnn! My legs & glutes  done ! Can’t wait to see them tone even more

Brittanee

damali

Marie

Allegra Seegars

Jeandaura

Marie Lamour

Ooh chile, got off my daily routine of getting it done early, but I got it done 🔥

Kristi Strickland

LaTina Lyle

Angelo

Allayjhia

Such a nice booty and hamstring burn. The calves were challenging for me 😅 but thoroughly enjoyed todays workout 🙂

Zizipho

*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 15 reps 	
SS 1	
cable pull through 	
BB banded side step squats 	
	
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	
lying hamstring curl machine 	
DB RDL's 	
	
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)

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- With a band around your legs above the knee and a barbell on your back lower into a partial squat
- Hold that position as you step side to side laterally

BB banded side step squats

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

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position

Lying hamstring curl machine

- Slowly lower 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 RDL's

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

Enjoyed every moment definitely broke a sweat!

Jasmine

It was strenuous but awesome. Couldn’t do 2 of the exercises due to not having the equipment at the gym.

Shonda

My body is feeling all of these workouts today 😭😭💪🏽

Briana

W1/D1

It was a nice workout! Makes me look forward to the next day

LaVeta

I feel amazing and my triceps feel like they’re going to fall off

Amanda

wheww i work out daily but some of these almost took me out 😂🤣😂 DEFINITELY LOVE THIS CHALLENGE

ileyah

W1/D2

Mimi Agbobli

Whewww ! 😰🥵 that workout whooped my behind! After day 1 & 2. You definitely have to stretch good before this one. Excited for day 4!

Mikala

Sommy

W1/D3

Grace

Loved the workout!! Arms are burning but it feels good

Kristen

W1/D4

The burn was real today! We made it through our first week ladies!!

Alexis

Crashandra

W1/D5

Jade

These workouts are just different!🔥🔥

Jazmyne

I went heavy and did 4 sets for some. This was so challenging. Great workout!

Raquel

W2/D1

Tomekah

Rhandi

W2/D2

Leg days have slowly but surely become my favorite days to workout. 🔥🔥

W2/D3

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

Charchar

Dionne

Asha

W2/D4

Good times training !! I’m exhausted !!

W2/D5

Keisha

The Bulgarian squats are a move that challenged me along with the hip thrusts (new variation never seen b4). I’m looking forward to perfecting my execution in both. Thanks for the challenge Chanel!

Katisha

W3/D1

- awesome workout !! Them suicide planks though, GIRLL painful !!! I got through it though

Jasmin Pretti

W3/D2

My arms are on fire 🔥 lol but got it done ✅

It took me 4 hrs to complete the strength training portion. I will do the HIIT for my warm up on my next work out. These supersets are no joke! Plus I’m doing 20reps vs. 15reps & those extra 5 reps per set almost take me out each time. 

Excited at my progress tho. I was able to do the bench tricep dips and the bent rows I kept my spine neutral this time. Much better form! Thanks for the challenge Chanel.

W3/D4

Angel

The Smith Machine Step Ups did me in!🥵

Shanea

Playing catch up like usual,  but I'm here enjoying this great workout!

W3/D5

For these supersets I have to do (2) gym sessions in between work. One In the early afternoon and one in the evening. Loving the challenge tho. I found an easier way to do the Bulgarian split squats (put your hip thrust pad on a barbell on the squat rack. Lower the barbell it self to the desired height for your ankle to rest in the muddle. BOOM THANK ME LATER) It made a huge difference being that I had a better foot placement.

Still need to finish strong.. great workout✨️

alexandria

W4/D1

I’m on the last week finally lol. These workouts still kicking my 🍑 but I’m still in it to win it 💪🏾⭐️
If your reading this follow me @tishabefitbewell

W4/D2

Last workout of 2022…2023 here I come! Looking forward to more Chanel💕🤣🥳

Well, my calves will be sore tomorrow but that’s ok. 🦵🏾🦵🏾😄

W4/D3

Loved it as always.  I love having you as my pocket coach🙌🏾

First workout of 2023. Excited to finish and repeat this entire fitness plan while taking it up a notch in more reps & decreased rest time. 🏆

W4/D4

I am going to do this entire challenge AGAIN!! I loved how I was pushed to a new level. It took me 2 months to complete but I have increased my stamina and mental strength so that’s all that counts. This last week I noticed I can complete the entire workout in a gym session VS. Having to split the workouts over 2 days. Super proud of myself & everyone else that will complete this challenge!

Finally finished the challenged. A week late but grateful for completing it. It was a great experience and I look forward to incorporating these workouts and future challenges. Thanks so much  and congratulations to everyone who took on this opportunity ✨️

W3/D3

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