Name: Playbook - Chanel DeLisser - W4/D1
Uploaded: 2024-03-04T18:10:49.563Z
Duration: 60 min
Description: W4/D1

Derrian

Brianna

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

Charliah

🌟Makynia⚜️

Madonna

Rhema Gresham

Whitney

Tiring wanted to stop 25% of the way😩But I Finished

Carson

I worked out and it was great but I need to push myself .. hard work will show my results

Kyla Demas

Caity

Oyinkan

Mitchelle

Great effective workout. I have increased my weights

Tedra

Lina

Ariana Aguilar

Brenda

MONDAY

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

- Shuffle floor taps
- Standing Alternating Knee Crunches
- Scissor jumps 
- Twist squats

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

- 4-count mountain climber to burpee jump
- Curtsy lunge jumps
- Half burpee to 2-count squat pulse
- Floor tap pop squats

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

Superset 1:
- Elbow to Knee Sit Ups
- Bent knee hip raise

Superset 2:
- Oblique Crunches (right side) 
- Oblique Crunches (left side) 

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

- Banded 3-count squat pulse
- Banded low squat to step back
- Banded supported sissy squats

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

- Dumbbell Glute Kickback (right leg)
- Dumbbell Glute Kickback (left leg)
- Dumbbell Hip Thrust

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

- Lunge stretch 
- Bodyweight squats
- Arm circles
- Calf stretch

- Step back into a lunge and twist your torso toward your front leg
- Repeat on the opposite side

Lunge stretch

- Stand with feet shoulder width apart
- 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
- Your knees should be inline with your toes

Bodyweight squat

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

Arm circles

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

Calf stretch

WARM UP 1

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

- Shuffle floor taps
- Standing Alternating Knee Crunches
- Scissor jumps 
- Twist squats
__________________________________________

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

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down
- Try to reach parallel and come back up
- Work both sides

Shuffle Floor Taps

-Start with feet shoulder with apart and your hands behind your head
- Lift your knee up towards your opposite elbow
- Return to start and repeat on the opposite side

Standing Alternating Knee Crunches

- Start by jumping one foot behind you and one in front 
- Quickly switch feet and continue switching
- Swing your arms and increase speed as comfortable

Scissor Jumps

- Start with feet shoulder width apart
- Jump your feet to one side press your hips back and lower down to 90 degrees
- Jump back to starting squat and repeat on the opposite side

Twist squats

HIIT

ABS:
3 sets of 15 reps each

Superset 1:
- Elbow to Knee Sit Ups
- Bent knee hip raise

__________________________________________

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

- Complete a full sit-up tapping your knees with your elbows

Elbow to Knee Sit Ups

- Lay on your back with bent legs and feet on the ground
- Raise your legs up in the bent position
- At top of raise lift your hips into the air like a reverse crunch

Bent knee hip raise

ABS:
3 sets of 15 reps each

Superset 2:
- Oblique Crunches (right side) 
- Oblique Crunches (left side) 

__________________________________________

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

- Lying side facing
- Crunch up bringing your knees up to meet your elbow

Oblique Crunches (right side)

Oblique Crunches (left side)

QUADS:
3 sets of 15 reps each 
 
- Dumbbell static lunge (right leg)
- Dumbbell static lunge (left leg)
- Dumbbell sumo squat to calf raise
__________________________________________

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

- 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
- Work both sides

Dumbbell static lunge (right leg)

Dumbbell static lunge (left leg)

Dumbbell sumo squat to calf raise

QUADS

GLUTES:
3 sets of 20 reps each

- Dumbbell Glute Kickback (right leg)
- Dumbbell Glute Kickback (left leg)
- Dumbbell Hip Thrust

__________________________________________

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

- Position yourself on your hands and knees, pinch a dumbbell behind your knee
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Dumbbell Glute Kickback (right leg)

Dumbbell Glute Kickback (left leg)

- Bend your knees bringing the feet flat on the floor hip width apart
- Rest the weight on your hips
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Dumbbell Hip Thrust

GLUTES

W4/D1

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

Bella

SugeKickFit

W1/D6 *OPTIONAL*

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

Arielle

W2/D6 *OPTIONAL*

Amazing workout I’m really seeing results 🦾🦾🦾

W3/D1

W3/D2

W3/D3

W3/D4

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*

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

W4/D1

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