Name: Playbook - Chanel DeLisser - W3/D5
Uploaded: 2024-03-04T18:10:48.764Z
Duration: 60 min
Description: W3/D5

It’s always the calf raises that kill me 🥵

Delicia

Sienna

Tremely

Angel

The Smith Machine Step Ups did me in!🥵

Shanea

Playing catch up like usual,  but I'm here enjoying this great workout!

Karen

Had to stop mid workout.  my lower back was on fire.. I left my belt at home 😩

Jayda Ervin

Shar

I love how running doesn’t feel like the end of the world anymore.

Mariela

Nyasia

Kutloano

Sheena

damali

Allegra Seegars

Today was a challenge but so fulfilling. Loved the hit workout at the beginning.

Zizipho

Great workout it’s definitely getting easier to push through and finish!

Bernadine

I have definitely gotten stronger! I was able to finish the workout with a LITTLE bit more ease 🙌🏽 still will probably be sore tmrw lol

Kelsey Bradley

Sika

i made it through another week chy today drained me

Ellaa

Todays workout was definitely challenging at points but I pushed and got it done! Let’s Go! week 3 Day 5 done ✅ looking forward to week 4.

LaTina Lyle

Definitely think I’m getting stronger. Need to ensure my form is tight to not just finish but be productive!

Kristi Strickland

*TOTAL BODY BURN / HIIT CARDIO*
- DB= Dumbbell 
- BB= Barbell 

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


UPPER BODY/ ABS 		
4 exercises (2 supersets)... 3 X 15 reps		
SS 1		
med ball slams 		
DB squat to overhead press 		
		
SS 2		
side plank crunches; knee to elbow  (R. side) 		
side plank crunches; knee to elbow  (L. side) 		
		
GLUTES		
4 exercises (2 supersets)... 3 X 15 reps 		
SS 1		
glute focused DB hyperextension		
DB sumo squat pulses 		
		
SS 2		
cable foot elevated diagonal glute cable kicks (R.leg) 		
cable foot elevated diagonal glute cable kicks (L.leg)		
		
		
LEGS 		
"4 exercises (2 supersets)... 3 X 15 reps 	"		
SS 1		
Smith machine step ups (R.leg)... use bench 		
Smith machine step ups (L.leg)... use bench		
		
		
SS 2		
BB alt. reverse lunges 		
BB alt. lateral lunge		
		
		
CALVES		
3 exercises... 3 X 15 reps 		
seated machine calf raises (toes-in)		
seated machine calf raises (toes-out)		
seated machine calf raises (neutral stance)

- 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

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med ball slams

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
- Bring the dumbbells up to the shoulders and press them overhead

DB squat to overhead press

Upper body/Abs superset 1

- 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)

Upper body/ Abs superset 2

- Start in the prone position with weights held to your chest 
- You want to internally rotate your shoulders and deliberately round your upper back (You want to make sure the majority of the tension is in your glutes on the contraction)
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings
- Pause for a second at the bottom, and initiate the movement by contracting your glutes as hard as possible, then raise back up to the starting position (Try to imagine initiating the movement by squeezing your butt cheeks together)
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Glute focused DB hyperextension

- Stand in a wide toed out stance with a dumbbell forward of the body
- Lower into a squat and pulse up and down for time or reps

DB sumo squat pulses

Glutes superset 1

- Using a ankle attachment use a low cable pull and perform leg kickbacks with your foot behind in a diagonal fashion

Cable foot elevated diagonal glute cable kicks (R.leg)

Cable foot elevated diagonal glute cable kicks (L.leg)

Glutes superset 2

- Set a bench in the center of the smith machine
- Place one foot up onto the bench and push through your heel to stand up
- Lower back down with control and repeat

Smith machine step ups (R.leg)... use bench

Smith machine step ups (L.leg)... use bench

Legs superset 1

- With a barbell on your upper back
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

BB alt. reverse lunges (R. leg)

BB alt. reverse lunges (L. leg)

Legs superset 2

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed inward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes in)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed outward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes out)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed forward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (neutral)

Calves

W3/D5

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/D5

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