Name: Playbook - Chanel DeLisser - W3/D5
Uploaded: 2024-03-04T18:10:48.790Z
Duration: 60 min
Description: W3/D5

Terri

Tracey

Ashley

I feel great! This is a great way to start my day!

Tricia

I don’t sweat much and I was sweating pretty good particularly in the bust and under my arms it was challenging but glad I got it out of the way before later in the night

Today was rough but I pushed through 🧘🏽‍♀️

Jenny

Chika

ALL have been challenging, and I love a challenge. However, I had to modify one of the exercises because I broke my ankles a few years ago and had to modify the exercise from the feet/ankles to the knees.

Deborah Ross

I was struggling big time with a flu this week. I tried my best 😒

Kapelwa Makinde

Melyssa

⭐️⭐️⭐️⭐️⭐️
Feel like the intensity was definitely turned up on this one! But also feels like this is what all the previous weeks have been preparing me for! 💪🏾

Kasindra

This one was easier then the other workouts for this week. Yay!!

Marilyn

Brittanee

🙌🏼🙌🏼🙌🏼💪🏼💪🏼💪🏼 Thank you 😊

Today was a busy day but I found time to get this workout in. Proud of my progress. Keep pushing ladies!!!

Cary

I took yesterday to do a mental reset!! Today was such a great workout. That side plank, knee to elbow exercise wasn’t easy but through a couple of laughs at my self, I got through it!! 🥳🥳🥳 made it through Week 3!!

Portia

Rhonda

Good to be back today. I skipped yesterday so good sweat today.

Lawren Rae

Great way to end the week!!! Feeling pumped!! Let’s Get It!! Trust The Process!!! 
☝🏾 Day At A 🕰

Lorna

Wow what Friday mood yay week 3 day 5 complete for today I did it’s. Lets move week 4 awaiting 💪💪💪

Great way to end off the week! 💪🏾🔥

Elizabeth

Oyinkan

Great full body workout absolutely amazing I’m proud of myself

Quiesha

Sianadeye

Jennifer

* TOTAL BODY BURN / HIIT CARDIO DAY* 
- DB= Dumbbell 

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


UPPER BODY/ ABS 		
4 exercises (2 supersets)... 3 X 15 reps		
SS 1		
DB straight leg sit ups 		
DB overhead scissor kicks		
		
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 20 reps 		
SS 1		
DB seated squats 		
DB frog pumps 		
		
SS 2		
DB alternating side lunge 		
banded abductor squats (alt. between standing & sitting on bench) 		
		
		
LEGS 		
"4 exercises (2 supersets)... 3 X 15 reps 	"		
SS 1		
DB static lunge (R. leg) 		
DB static lunge (L. leg) 		
		
		
SS 2		
DB step ups (R. leg) 		
DB step ups (L. leg) 		
		
		
CALVES		
2 exercises... 3 X 20 reps 		
DB overhead squat to calf raise 		
DB standing calf raises

5- minute jump rope interval

-Hold dumbbells in your hands 
-Perform sit-up with your legs straight in front of you as you rotate the dumbbells overhead

Db straight leg Sit-up

- Lying on your back, holding a single dumbbell overhead in your hands 
- Lift your shoulders blades and legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

DB overhead scissor kicks

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

- Hold two dumbbells at the shoulders
- Press hips back and lower down until your glutes touch the box (completely sit down and release all tension in the legs)
- Press through heels and mid foot to stand back up

DB seated squats

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

DB frog pumps

Glutes superset 1

- Get on your hands and knees with a band around your legs above the knee
- Extend one leg behind you as it crosses over your opposite foot
- Left and kick back the straight leg out and away from your kneeling leg

Banded (kneeling) diagonal glute kicks (R.leg)

Banded (kneeling) diagonal glute kicks (L. leg)

Glutes superset 2

- Start with your feet in a split stance, dumbbells held at the shoulders
- Bend toe knees and lower until both knees are 90 degrees
- Extend your legs to come up

DB static lunge (R. leg)

DB static lunge (L. leg)

Legs superset 1

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat

DB steps ups (R. leg)

DB step ups (L. leg)

Legs superset 2

- Stand with feet shoulder width apart, holding dumbbells overhead
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Drive up into the balls of your feet, engaging your calves

DB overhead squat to calf raise

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (neutral stance)... use elevation

Calves

W3/D5

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

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💪🏾🙂.

W2/D4

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

Thank you… i always stop here so fingers crossed

W3/D5

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