Name: Playbook - Chanel DeLisser - W3/D4
Uploaded: 2023-03-02T21:03:03.740Z
Duration: 60 min
Description: W3/D4

THURSDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
- 5 minute sprint intervals - 6-8 rounds (20 sec. ON ... 10-12 sec. OFF)	
	
BACK:	
- SA supported DB row (R. arm)... 3 sets x 15 reps
- SA supported DB row (L. arm)... 3 sets x 15 reps	
- Machine assisted pull ups ... 3 sets x 10 reps 	
	
TRICEPS: 	
- Close grip modified push ups (on knees)...3 sets x 15 reps	

- Cable overhand row to tricep extension...3 sets x 15 reps	
	
- Bench dips...3 sets x 15 reps	
	
ABS	
... TIMER: 25 SEC ON X 12 SEC OFF  	
- Side plank crunches; knee to elbow  (R. side) 	
- Side plank crunches; knee to elbow  (L. side) 	
- Mountain climbers 

KEY: 					
BB= Barbell 
DB= Dumbbell 	
KB= Kettlebell	
SA= Single Arm 	
SL= Single Leg

Complete 6-8 rounds of treadmill sprints. Find a speed that works best for you to complete at least 6-8 rounds. 

- Set the treadmill speed to 
- Sprint for 20 seconds, then rest for 12 seconds 

EXAMPLE: 
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs s
* Sprint for 20 secs   —> then rest 12 secs
* Then repeat sequence until all rounds are completed

5 minute SPRINT INTERVALS

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on a surface forward of the body for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

SA supported DB row (R. arm)

SA supported DB row (L. arm)

SA supported DB row

- Stand in front of the assisted pullup machine
- Grip the handles using an overhand grip that’s wider than your shoulders
- Step onto the foot bar
- Pull your body up so your chin is slightly higher than your hands
- Slowly lower your body back down to the starting position

Machine assisted pull ups

- Perform close grip push-ups off your knees

Close grip modified push-ups (on knees)

- With a rope attachment to a high pulley perform a high row 
- Once your elbows are at your sides transition into a tricep extension

Cable overhand row to tricep extension

- 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

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your top elbow engaging your obliques
- Extend and repeat

Side plank crunches; knee to elbow (R. side)

Side plank crunches; knee to elbow (L. side)

- 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

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Great first day! I don’t feel overworked and yet I’m still challenged!

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This workout was sooooo good! Good a good sweat in! This was awesome

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Ya’ll not in the challenge but finished day 2. I did it!

Michelle

Amazing! Expect nothing less from Miss CoCo

Dami

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Y’all today hurt. Took me double the normal time.

Lamecia

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Great workout! I learned how to use a machine I never used before and I’ve been working out for almost 3 years! You’re amazing. 🔥

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Shay

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This workout was great. I was injured for a few days last week and had to sit out for a bit. However doing this workout getting back from last weekend this kicked my ass!

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I feel good hip thrusting more weight 💪🏾🔥🔥

Teaira

Great way to start my week! It took everything out of me to get to the gym but I did it !!

Nickayla

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5 minute jog straight was the first for me 🥵💪🏾

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W2/D2

This was a hardcore workout especially when it came to abs. That's where my problem area resides. So this was tough.

Dianja

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justise 

Thank you for everything! Love seeing what I’m truly made of 🙏🏾💖😘

Layla

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Doubled up today because I fell
Behind last week .. tough but well worth it !

Debra Oh

Renee

Literally obsessed with your workouts! Thank you!🤩🔥❤️

Michaela Daniel

W2/D5

Wow! What a challenge!! 💪🏋️‍♀️😅

Maria

Tanea

W3/D1

Imani

I feel the burn! No pain, no gain! 💪🏿🤪

Coursha

I was so shy about doing the box ab workout but I did it overcame the fear and it felt so good! Abs on fire I even did an extra set 😁

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