Name: Playbook - Chanel DeLisser - W3/D4
Uploaded: 2024-03-04T18:10:49.511Z
Duration: 60 min
Description: W3/D4

Angela

Derrian

Sianadeye

Arms are going to be out of commission after this one 🤣 nice burn 🔥

Charliah

🌟Makynia⚜️

💪🏾💪🏾💪🏾💪🏾🔥🔥🔥🔥

Rhema Gresham

Rhonda

The shoulder workout almost took me out but I was able to push through! Great workout. 💪🏾🔥

Elizabeth

Never sweated SO MUCH! More than a saina!

Carson

Kanesha

Kamara

Autumn

Catching up, work had me down some days!! This was the perfect one to whip me back in shape!!!!

Sharonda Chew

Joanne

Mitchelle

That workout was difficult for me but I pressed through. Very proud of myself

Tedra

Sanota

Arms 💪🏾💪🏾🔥🔥🔥👍🏾👍🏾

Nikki

Chika

THURSDAY

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Arm across chest stretch 
- Shoulder twists  
- Arm circles 
- Back extension stretch

——————————————————————
HIIT CARDIO:  
4 sets each (25 sec ON / 10 sec OFF)

- Dumbbell squat to jumping jack press
- Banded in-out jump squats
- Banded low squat to step back
- Bear plank alternating dumbbell back rows

——————————————————————
BACK:
4 sets of 15 reps each
 
- Banded deadlift to bent over row
- Banded bent over cross arm back rows
- Banded back rows in squat position

——————————————————————
TRICEPS:
3 sets of 15 reps each

- Banded modified push ups
- Dumbbell bent over tricep kickbacks
- Overhead tricep extension

——————————————————————
SHOULDERS:
3 sets of 15 reps each
 
- Dumbbell hammer curl to shoulder press
- Banded upright rows
- Banded shoulder front raise to press

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Arm across chest stretch 
- Shoulder twists  
- Arm circles 
- Back extension stretch

- Reach one arm across your body as you pull that arm into your chest with the other arm

Arm across chest

- Twist your whole body towards one side 
- Repeat on the opposite side
- Focus on full range of movement

Shoulder Twists

- Stand with your arms elevated to the sides
- Make circles with your arms to loosen up your shoulders

Arm circles

- Lay face down on the ground
- Use your arms to push your upper body off the ground creating an arch and stretch

Back extension stretch

WARM UP 4

HIIT CARDIO:  
4 sets each (25 sec ON / 10 sec OFF)

- Dumbbell squat to jumping jack press
- Banded in-out jump squats
- Banded low squat to step back
- Bear plank alternating dumbbell back rows
__________________________________________

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 10 secs
* Do 25 secs of exercise #2 —> then rest 10 secs
* Do 25 secs of exercise #3 —> then rest 10 secs
* Do 25 secs of exercise #4 —> then rest 10 secs
* Then repeat sequence until all rounds are completed

- Lowering into a close stance squat
- Jack your feet out as you press the dumbbells overhead
- Reverse the movement back in
- Repeating for time or reps

Dumbbell squat to jumping jack press

- Place a band around your legs above your knees
- Perform out and in jump squats

Banded in-out jump squats

- Place a band around your legs above the knee
- Lower into a low squat position
- Alternating legs step back and then back to center

Banded low squat to step back

- Get into a bear crawl position plank with your hands on dumbbells
- Row one dumbbell at a time up and back to the ground
- Activate your core to minimize any rotation

Bear plank alternating dumbbell back rows

HIIT

BACK:
4 sets of 15 reps each
 
- Banded deadlift to bent over row
- Banded bent over cross arm back rows
- Banded back rows in squat position
__________________________________________

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

- Begin with your feet hip width apart
- Lower the band towards the ground pressing your hips back while keeping slightly bent knees
-  Pull the band up towards your ribs engaging your back
- Lower your hands and stand straight back up pressing hips forward

Banded deadlift to bent over row

- Start with your arms crossed at the wrists
- Keeping a flat back and a slight bend at the knee
- Pull the band up towards your ribs engaging your back
- Slowly lower down and repeat

Banded bent over cross arm back rows

- Attach a band to a stationary object at roughly waist height
- Hold on to the ends of the band and step back to add tension
- Lower into he bottom of a squat
- Perform banded rows from the low squat position

Banded back rows in squat position

BACK

TRICEPS:
3 sets of 15 reps each
 
- Banded modified push ups
- Dumbbell bent over tricep kickbacks
- Overhead tricep extension

__________________________________________

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

- Start in a knee push-cup position with the ends of a band in each hand and the band looped over your back
- Perform a modified pushup from this position

Banded modified push ups

- 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

Dumbbell bent over tricep kickbacks

- Lower the dumbbell behind your head 
- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

TRICEPS

SHOULDERS:
3 sets of 15 reps each
 
- Dumbbell hammer curl to shoulder press
- Banded upright rows
- Banded shoulder front raise to press

__________________________________________

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

- Curl the dumbbells up, keeping your palms facing each other
- Press the dumbbells overhead
- Reverse the movement back down to starting position

Dumbbell hammer curl to shoulder press

- Stand holding a band in your hands that its looped under your feet 
- Pull your hands up to head hight while keeping your elbows high as well

Banded upright rows

- Stand with a band looped under your feet while holding the other end in your hands
- Perform a front raise to the top and back 
- Move your hands to the pressing position 
- Press the band overhead

Banded shoulder front raise to press

SHOULDERS

W3/D4

Myiosha

Had fun. Cussed. Got sweaty. Didn’t die. 🤣

Lauren

W1/D1

Samantha

W1/D2

Aryielle

Whitney

W1/D3

I really enjoyed this workout 🦾🦾🦾

Finished in 1hr and 30 mins. Goal is to cut to 1hr only! Day4 down🙌🏼

W1/D4

Great workout I really feel the burn in my legs🦾🦾🦾

Judie

W1/D5

Bella

SugeKickFit

W1/D6 *OPTIONAL*

Brianna

My butt is going to look AMAZING after this!!!

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

That extra rep was NOT to be played with because I normally do 5.

BeBe Jones

Arielle

W2/D6 *OPTIONAL*

Amazing workout I’m really seeing results 🦾🦾🦾

W3/D1

W3/D2

W3/D3

Week 3 day 5 in the books!!! Amazing workout!!!

My balance was a struggle on the dumbbell hold, lunge, then kick. I had to hold onto a chair for the first round but after a little practice I tried a few with the dumbbells. It wasn’t perfect but I look forward to getting better time is of the essence

Brandy

W3/D5

Was I this much of an athlete when I was jumping rope as a kid ? 🤣 sheesh bringing back memories

Toni

W3/D6 *OPTIONAL*

Pushed through this one, Mother Nature ain’t stopping me 🤣

W4/D1

W4/D2

W4/D3

Today was so much fun. My soul almost left my body but it was completely worth it 🤣

W4/D4

Great workout today. I was looking forward to it today I feel accomplished

W3/D4

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