Name: Playbook - Chanel DeLisser - W3/D4
Uploaded: 2024-03-04T18:10:48.681Z
Duration: 60 min
Description: W3/D4

Triceps are on fire! Great workout! 💪🏾🔥

Elizabeth

😮‍💨😮‍💨😮‍💨 that’s all I can say! 

This shit don’t get easier you just get stronger

Brieyeah

I feel amazing! Happy to be back to my normal routine again!!!

Tricia

Whitney

Oyinkan

Rhonda

Chika

*HIIT CARDIO + ABS + UPPER BODY *
- DB= Dumbbell 

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


HIIT CARDIO/ ABS (4 rounds ... TIMER: 25 SEC ON X 15 SEC OFF )
DB static boxer punches
Jumping jacks 
Lunge pop squat
Suicide planks 


BACK 
3 exercises ... 3 X 15 reps 
DB single arm plank rows (R. arm)
DB single arm plank rows (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
DB alt. snatch 

SS 2
DB lateral raise to hammer curl 
DB reverse lunge w/ front raise 


TRICEPS 
3 exercises ... 3 X 15 reps
Lying DB french press 
Modified push ups to DB taps
DB bent over tricep kickbacks

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 by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks -

- Start standing with your feet close together
- Jump up, splitting your legs in the air
- Landing and lowering peels into a lunge position (both knees bent to 90 degrees)
- Jump up out of the lunge and land with your feet close together once again
- Repeat Landing in a lunge on the opposite side
- Alternating back and forth for time or reps

Lunge pop sqaut

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Suicide panks

HIIT CARDIO + ABS

- Come into plank position with a dumbbell in one hand
- Make sure your back is straight and your hands are stacked under your shoulders
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Lower the dumbbell with control

DB single arm plank rows (R. arm)

DB single arm plank rows (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

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm overhead 
- Lower the dumbbell with control and repeat with the opposite arm
- Alternating arms each rep

DB alt. snatch

Biceps/Shoulders superset 1

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Curl the dumbbells with your palms turned inward (facing the midline of your body)
- Lower the dumbbells to the starting position

DB lateral raise to hammer curl

- 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 raising the dumbbells forward and up to shoulder height
- 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 front raise

Bicep/Shoulders superset 2

- 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 DB french press

- Perform push-ups off your knees
- At the top, reach forward and tap the top of a dumbbell with one hand
- Alternating back and forth for time or reps

Modified push ups to DB taps

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

Triceps

W3/D4

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!!!!!!!!!!

Stormey

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

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

W3/D3

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/D4

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