Name: Playbook - Chanel DeLisser - W3/D5
Uploaded: 2024-03-04T18:10:49.517Z
Duration: 60 min
Description: W3/D5

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

Derrian

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

Charliah

Brandy

Rhema Gresham

Whitney

Rhonda

Kyla Demas

Wow. This was really tough . It’s the quads for me . Whew ! But I pushed through it 💪🏾

Arielle

Karina

Chika

Caity

Mitchelle

Such a great workout. Everything is on 🔥🔥🔥. Definitely feeling the burn and getting stronger

Tedra

Oyinkan

Love all the workouts. They literally kill me but I love them. Lol

Lina

Ariana Aguilar

Brenda

lol me midway through the workout does she want us to live 😭, great workout🔥🔥☺️

FRIDAY

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

- Calf stretch 
- Walking lunge stretch 
- Standing quad stretch 
- Toe touch stretch

——————————————————————
ABS:  
3 sets each (25 sec ON / 10 sec OFF)
 
- Dumbbell overhead sit-up
- Alternating oblique resisted crunches
- Banded lying knee tucks
- Bear plank to pike up

——————————————————————
GLUTES:
3 sets of 20 reps each

- Banded reverse quadruped hip thrusts
- Banded kneeling straight leg pulses (right leg) 
- Banded kneeling straight leg pulses (left leg) 

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

- Banded lying abduction pulses
- Banded reverse lunge with knee drive (right leg) 
- Banded reverse lunge with knee drive (left leg) 

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

Superset 1:
- Banded dumbbell sumo squats 
- Banded 2-count squat pulse to jump squat

Superset 2:
- Dumbbell alternating jump lunge
- Dumbbell alternating lateral lunge

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

- Calf stretch 
- Walking lunge stretch 
- Standing quad stretch 
- Toe touch stretch

- Step forward slightly, heel to the ground and  toes up
- Gently pull the toes toward you

Calf stretch

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Hold the stretch before moving to the opposite side

Walking lunge stretch

- Standing on one foot bend at the knee and hold your foot
- Feel the stretch in the front of your quadricep
- Lift your opposite arm overhead to help with balance

Standing quad Stretch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Toe touch stretch

WARM UP 5

ABS:  
3 sets each (25 sec ON / 10 sec OFF)
 
- Dumbbell overhead sit-up
- Alternating oblique resisted crunches
- Banded lying knee tucks
- Bear plank to pike up
__________________________________________

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

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit-up

- Lay on the ground with a band attached to a stationary object overhead
- Pull the band down adding tension
- Elevate into a crunch position 
- Rock side to side activating your obliques back and forth

Alternating oblique resisted crunches

- Attach and to a low stationary object
- Lay on the ground holding the band overhead
- Crunch your upper body towards your knees as you perform a knee tuck

Banded lying knee tucks

- Get into a bear crawl position plank
- Raise your hips up into a pike position
- Lower back down

Bear plank to pike up

GLUTES:
3 sets of 20 reps each

- Banded reverse quadruped hip thrusts
- Banded kneeling straight leg pulses (right leg) 
- Banded kneeling straight leg pulses (left leg) 

__________________________________________

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 20 reps of exercise #1  —> then rest 15 secs
* Do 20 reps of exercise #2 (right leg) —> then rest 15 secs
* Do 20 reps of exercise #3 (left leg) —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Place a band around your legs above the knee
- Sit on the ground with your feet firmly placed and your hands behind you on the ground behind you
- Raise your hips off the round into a table top position 
- Lower back down to the starting position

Banded reverse quadruped hip thrusts

- Place a band around your legs above the knee
- Kick your leg up and back until straight 
- Pulse leg at the top of the movement

Banded kneeling straight leg pulses (right leg)

Banded kneeling straight leg pulses (left leg)

GLUTES

HAMSTRINGS :
3 sets of 15 reps each

- Banded lying abduction pulses
- Banded reverse lunge with knee drive (right leg) 
- Banded reverse lunge with knee drive (left leg) 

__________________________________________

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

- Place a band around your legs above your knees and lay down on your back
- Elevate your legs in the air vertically
- Open and close your legs

Banded lying abduction pulses

- Place a band around your legs above the knee
- Hold a dumbbell in your hands at teach shoulder as you step back into a reverse lunge
- Step back up and do a knee drive forward as you stand vertically

Banded reverse lunge with knee drive (right leg)

Banded reverse lunge with knee drive (left leg)

HAMSTRINGS

QUADS:
3 sets of 15 reps each

Superset 1:
- Banded dumbbell sumo squats 
- Banded 2-count squat pulse to jump squat

__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Stand in a wide toe out stance 
- Hold a banded dumbbell in front of you
- Lower into a squat
- Stand up to full extension

Banded dumbbell sumo squats

- Place a band around your legs above the knee
- Drop into a double pulsing squat
- Jump out of the second squat

Banded 2-count squat pulse to jump squat

QUADS

QUADS:
3 sets of 15 reps each

Superset 2 :
- Dumbbell alternating jump lunge
- Dumbbell alternating lateral lunge

__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Start with a shoulder width stance, dumbbells at the shoulders 
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Dumbbell alternating jump lunge

- Place your feet hip-width apart, and dumbbell in goblet position
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Extend your hip and knee repeating to the opposite side
- Working back and forth

Dumbbell alternating lateral lunge

W3/D5

Myiosha

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

Lauren

Angela

W1/D1

Samantha

W1/D2

Aryielle

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

🌟Makynia⚜️

Bella

SugeKickFit

W1/D6 *OPTIONAL*

Brianna

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

W2/D1

W2/D2

W2/D3

W2/D4

Sianadeye

W2/D5

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

BeBe Jones

W2/D6 *OPTIONAL*

Amazing workout I’m really seeing results 🦾🦾🦾

W3/D1

W3/D2

W3/D3

W3/D4

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 🤣

W3/D5

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