Name: Playbook - Chanel DeLisser - W4/D1
Uploaded: 2024-03-04T18:10:49.578Z
Duration: 60 min
Description: W4/D1

Ruth

Great workout as always! 💪🏾🦵🏾🔥

Kurkessa Springs

First day back after vacation and I’m out of it 😩

Shurida

Maria

Elizabeth

Kennedy

Let’s go💪🏽💪🏽💪🏽🔥🔥🔥🔥

Llis

Andreca

Marie Lamour

Aaliyah

Bella

Another day down!!! You got this 💄💪🏾

Aisha

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 
-BB= Barbell 

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

ABS	
3 exercises ... 3 X 20 reps 	
Suitcase crunch 	
Med ball overhead scissor kicks 	
Med ball alt. leg raises with reach 	
	
	
	
QUADS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
BB back squats 	
Heels elevated DB goblet squat 	
	
SS 2	
DB bulgarian split squat (R. leg) 	
DB bulgarian split squat (L. leg) 	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 20 reps 	
SS 1	
BB banded hip thrusts 	
BB banded hip thrusts pulses 	
	
SS 2	
Cable foot elevated lateral kicks (R. leg) 	
Cable foot elevated lateral kicks (L. leg)

- 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

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 —> then rest 15 secs
* Do 20 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out
- Repeat for time or reps

Suitcase crunch

- Lying on your back, holding a med ball 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

Med ball overhead scissor kicks

- Lying with your legs and arms extended, holding a med ball in your hands
- Alternately raise one leg, reaching the med ball toward your toes, lifting your upper body off the floor
- Lower with control
- Alternating back and forth for time or reps

Med ball alt. leg raises with reach

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat

Quads superset 1

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

DB bulgarian split squat (R. leg)

DB bulgarian split squat (L. leg)

Quads superset 2

- With band around your legs above the knee perform banded barbell hip thrusts

BB banded hip thrusts

- With band around your legs above the knee perform banded hip thrusts pulses

BB banded hip thrusts pulses

Glutes superset 1

- Use an ankle attachment and a low pulley 
- Stand sideways to the cable and perform lateral leg raises to the side.

Cable foot elevated lateral kicks (R. leg)

Cable foot elevated lateral kicks (L. leg)

Glutes superset 2

W4/D1

Kelbie

Great, helped raise the bar for my workouts

Tequila

Baby it was intense but I pulled through and did what needs to be done.

Latifah

W1/D1

Candice

The trio towards the end always gets me 🥲

Charity

My arms are officially screaming, but it’s totally worth it.

W1/D2

Baybeeee I’m tired lol great workout tho

Whitney

W1/D3

Tlhogi

W1/D4

Great workout though I had to improvise on some due to my heavy chest. I pulled through.

Tremely

W1/D5

Beast mode: on
Definitely felt the burn with this workout

Shardaa

W2/D1

Cherrelle

W2/D2

W2/D3

Krystal

W2/D4

W2/D5

Glutes and Legs are firm yet juicy asf OHKay!

W3/D1

W3/D2

W3/D3

Love this workout I’m getting really good results i the upper area got my coworkers asking me do I workout … y yes I do

Frenchii

E Bulcis

W3/D4

This took me forever but did it 🔥❤️

Those reverse lunges and smith machine step ups humbled me real quick

Tameika

W3/D5

Ariana

Finished!!! Yay!!! W4d2!!! 🥳🥳💪💪

W4/D2

Great workout need all the lower body workouts 💪 🤩

Dionne

W4/D3

Brooks

Andrea

W4/D4

It took me nearly 2 hours to execute 😩 but so worth it! 🥵💪🏾

Tough workout but I was able to push through! 💪🏾🔥

W4/D5

Kanesha

Charmell

W5/D1

I love upper body but it also seems to be my longest days.

W5/D2

Great workout as always! 🦵🏾🔥🏃🏾‍♀️

W5/D3

Morgan

The workout is a 10/10, but could you incorporate more intense supersets for the abs pls.

Shaquoya

W5/D4

Great workout as always! 💪🏾🦵🏾💯🔥

W5/D5

Almost there! Was fantastic…and I feel amazing!
P.S: Still wishing that a cool down/stretch was included in the workout!

Lystra Ollivierre

W6/D1

🤑🥰Kesh😍❤️

Arm game tiiiiiggggghhhhhttt!!!!!!💪💪💪💪

W6/D2

Almost done!! Glad I came out, almost skipped!!

W6/D3

Very challenging! Those around the world's were 😮‍💨

Janine

Keep them coming one more to go in this problem let's go

W6/D4

Keshia

I can’t believe I completed this challenge. This is a big accomplishment for me. Results have been amazing. Thank you Chanel! ♥️

What an amazing challenge!!! I’m ready for the next one! 💪🏾🦵🏾💯🔥🏃🏾‍♀️

W4/D1

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