Name: Playbook - Chanel DeLisser - W3/D4
Uploaded: 2024-03-04T18:10:48.780Z
Duration: 60 min
Description: W3/D4

Loved this workout 😍 this was the most I ever sweat 💦💪🏾🔥🥵

I feel great! Ready to start my day and make some big changes in my life!

Tricia

My whole body on fire..Wasn't prepared for this one but, great workout🤗

Samuda

The back of my arm is sore and around the outer ring of my belly where the fat is I got a good calorie burn in the workout! I wanna get to where i don’t have to take so many breaks!

🙌🏼 Another dose of great mental health energy 🙌🏼🙌🏼🙌🏼

Jenny

Great. It was tough getting through some parts, but I’m amazed at myself after every workout.

Kaedion

It was great, however I completed it in two parts because of other obligations. I felt like I had a great workout because, I also added exercises in between.

Deborah Ross

It was great. I can see my progress by doing heavier weights and the strength in my upper body.

Marilyn

Aryielle

The day after a rest day is always it for me. Today felt great! 💪🏾🔥

Crys

Rhonda

I feel myself getting stronger and having more endurance 🥰💪🏼

Great workout! I can definitely feel myself getting stronger! 💪🏾🔥

Elizabeth

Wasn’t feeling motivated today but I told myself the work still has to be done. Knocked out this workout!💕💪🏾

Cary

Great workout I can feel myself getting stronger with these

Quiesha

Today I wasn’t motivated at all but I’m glad I did it. I’m seeing results in my back and it’s because of days like these

Portia

Toya

Week three has me knocking out these triceps. Might have to move up weight next week! 🔥🔥🔥🔥

Shelby

Feeling strong 💪🏾 💪🏾 & motivated!!! Let’s Get It!!! Trust The Process 😉

Lorna

One of the best day motivate With spirit mind and body, I feel stronger healthier and better ✅💪💪

Although tired, am glad I showed up and did the work 💪🏽

Vicky

⭐️⭐️⭐️⭐️⭐️
Now before I start working out, when I look at the sets I’m like “Oh yeah, let’s get it!” But when I first started it always seemed like a lot. I’m familiarizing myself with not only the names of the different exercises, but the form my body should take, and the specific muscles I know it’ll activate. This is a great early AM exercise to start the day. Highly recommend making it your meditation for the day. 🔥🔥🔥🫡

Kasindra

Oyinkan

Today wasn’t bad at all. My legs are stronger!!

Lawren Rae

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

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


HIIT/ ABS	
4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  (4 rounds) 	
DB static boxer punches	
prone plank V- ups 	
mountain climbers 	
forearm plank hip taps 	
	
	
BACK 	
3 exercises ... 3 X 15 reps 	
DB alt single arm rows to full rows 	
DB bent over rear deltoid flys 	
supermans 	
	
	
BICEPS X SHOULDERS	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
DB lateral raise to hammer curl	
seated DB curls 	
	
SS 2	
DB alt snatch 	
DB overhead march 	
	
	
TRICEPS 	
3 exercises ... 3 X 15 reps	
DB bent over tricep kickbacks  	
tricep long band extensions (step on band w/ feet) 	
modified push ups (on knees)

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 in a forearm plank position
- Pike your hips upward
- Lower with control to starting position

Prone plank V- ups

- 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

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

Forearm plank hip taps

HIIT CARDIO + ABS

- Hinge forward at the hips with a dumbbell in each hand
- Row each dumbbell individually, then row them both together
- Engaging your back throughout the movement

DB alt. single arm rows to full row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over rear deltoid flys

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Back

- 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

- From a seated position
- Hold the dumbbells with your palms facing forward
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

Seated DB curls

Biceps/Shoulders superset 1

- 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

- Hold a dumbbell in each hand with your arms extended overhead
- March your feet

DB overhead march

Bicep/Shoulders superset 2

- 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

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Tricep long band overhead extension

Modified push ups (on knees)

Triceps

W3/D4

lol man girl you be on a mission because hunny im drying lol legs feel like noodles 🤣👏🏽

Rodneisha

Geornikqua

I enjoy it. I feel like I accomplished something I plan for me.

Ericka

W1/D1

Gisele Rigo

Terri

W1/D2

Man I did a dance class b4 this so I wasn’t gonna do this workout. I was looking for something shorter but my glad I did this. Omg the dead lift’s definitely mad it worth it . I felt all the supersets. Thank you!

Meka

W1/D3

Great burn !!! literally feel it everywhere

Angelica

Sydney Simmons

Bria

W1/D4

Amanda

💀….in a good way ❗️❗️💪🏾😅

W1/D5

kristen

Melissa

W2/D1

I love the challenge these workouts give me!!!!

Lisa

Great workout but I never have time to complete the workouts. Being a busy mom 45 mins is all I can get in.

Tequila

Mandy

W2/D2

W2/D3

The app moved faster than me it should be 5 stars the stars left the screen before i could click all stars! guess my hands are still shaky from the workout

Janella

Good workout, fav workout so far💪🏾🙂.

Tracey

W2/D4

I feel myself improving every week!! 7 weeks in 👏🏽💪🏽

Thank you… i always stop here so fingers crossed

Kanesha

W2/D5

This workout made me feel hella powerful. Especially those SL db hip thrusts 💪🏿 🦵🏿 🔥 💕

Coursha

Hilnecia

W3/D1

I’m crying in the way outta the gym. Hate this sh*t, but love it!

Michelle

Woke up at 2 am to workout while my kids were sleep good workout 🔥💦💪🏾 now shower and quick nap before my alarm goes off for work 😩😂

W3/D2

This one almost took me out the reverse lunges with curtsy was a killer!! And my calves are on fire!!! Great workout though!

W3/D3

W3/D5

Ooolllleeee I feel like I just got a BBL 😂🔥💪🏾🥵

Man oh man, last week coming through strong!!! My ass feels 10x fatter 🔥😂

Ashley

W4/D1

Jasmine

Great way to start the day 💪🏾💦🥵🔥

Patricia

W4/D2

Great workout!!! Very challenging but it’s exactly what I need! I really do hate the calve raises though 🥴

I didn’t feel good today but was determined to get it in 💪🏼

W4/D3

Whew baby the sweat was real 💦😍😂 as always good workout 💪🏾🔥🥵 time to hit the shower 🚿🧼 #Week4Day4Completed!

W4/D4

Well I completed those 4 weeks now i’m ready to tackle another 4wks 💪🏻💪🏻 These are well put together exercises, i am very pleased I joined this program!

Whew I can’t believe I’m done 🙌🏾 great workout as always 💦🔥🥵 loving my progress from day 1 to today 💪🏾

W3/D4

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