Name: Playbook - Chanel DeLisser - W3/D4
Uploaded: 2024-03-04T18:10:48.758Z
Duration: 60 min
Description: W3/D4

Sienna

Andrea

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

Diamond

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.

Katisha

Andreca

Karen

Nyasia

This was so refreshing lol probably my favorite workout so far!!!

Davida

Shar

Mariela

I struggled today 😩 Worked out this evening instead of this morning & it was tough but it’s done 💪🏾✅👏🏾

Brittanee

Sheena

DutchDaDutchess

Erica Johnson

I feel great arms feel noodles.  Because i went up in weights

Marie

My back muscles are feeling it today!! I can definitely see the changes in my body 😍

Kelsey Bradley

Ellaa

Keisha

Jeandaura

Marie Lamour

Attiya Nurse

Yo, this worked  the hell out of my arms, but I loved it!💪🏾

Angelo

Week 3 Day 4 Completed ✅ Let’s Go! I feel myself getting stronger each week.

LaTina Lyle

Honey, I’m tired but I got it done! No quitting!

Kristi Strickland

Can’t feel my arms 😅 but I’m starting to use heavier weights 💪🏾😤

Zizipho

*HIIT CARDIO + ABS + UPPER BODY *
- DB= Dumbbell 
- SA= single arm  

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


HIIT/ ABS	
4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  (4 rounds) 	
bosu ball plank jacks	
mountain climbers 	
in-out jump squats	
jumping jacks 	
	
	
BACK 	
3 exercises ... 3 X 15 reps 	
kneeling cable face pull	
wide grip lat pull down 	
BB bent over row	
	
	
BICEPS X SHOULDERS	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
reverse lunge w/ bicep curl	
DB alt. snatch 	
	
SS 2	
incline reverse DB flys 	
Barbell curls 	
	
	
TRICEPS 	
3 exercises ... 3 X 15 reps	
lying DB french press 	
tricep rope extensions 	
bench dips

- 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 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

- Perform plank jacks riot your elbows on a boss ball for added stimulus.

Bosu ball plank jacks

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Perform jumping squats switching between narrow and wide stance each jump

In-out jump squats

- 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 -

HIIT CARDIO

- Get into a half kneeling position and hold the cable rope attachment with both hands
- Pull the rope towards your face keeping your elbows high and wide 
- Release to full arm extension

Kneeling cable face pull

- 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

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

BB bent-over row

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

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Incline reverse DB flys

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell curls

Biceps/Shoulder 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (spreading the rope apart at the bottom)
- Bend the elbows to return to the starting position

Tricep rope extensions

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips -

Triceps

W3/D4

Delicia

Desiree

Misha

W1/D1

This was a serious workout.  But I completed it.  Thank you❤️

Planomore21*

pressure! i enjoyed it, although i do wish the order of the exercises were coordinated. at the gym when you leave a station its challenging to have to go back to soon after… otherwise pressure 💪🏾

Jazie

W1/D2

People watch out, your calves will be on fire 🔥🙃

Gym didn’t have some of the necessary equipment but was able to do alterations. Great workout! 😀

Jasmine

Ashley

W1/D3

Hillary

Excellent workout, feeling accomplished! 😃

Shardaa

W1/D4

Sianadeye

W1/D5

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Kurkessa Springs

Such an improvement from first challenge.

W2/D1

Mimi

They asked was a trainer today!!!😂 thanks to COCO FITNESS!!!

W2/D2

Olicia

I'm always excited to do this exercises but after the set of workouts, I be over it. These workouts be kicking my butt and all I can say is how you really tryna kill me, roll my eyes at the end of every set, and fall out. Loving the results tho.

W3/D4

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