Name: Playbook - Chanel DeLisser - W4/D1
Uploaded: 2024-03-04T18:10:48.798Z
Duration: 60 min
Description: W4/D1

Ooolllleeee I feel like I just got a BBL 😂🔥💪🏾🥵

Man oh man, last week coming through strong!!! My ass feels 10x fatter 🔥😂

Ashley

Tricia

It was great..I managed my way through. Thank u Jesus😇🙏

Samuda

I did my best today and I’m proud of what I was able to accomplish 🙏🏼

Jenny

This was a good burn! A lot of movements are getting easier and it’s building confidence 🙌🏽🔥🔥

Had some knee pain so I rested for two days. Felt good to get back at it!

Cary

Aryielle

Them Bulgarian split lunges ain’t it ☠️🥵😂 loved the burn though!!

Portia

⭐️⭐️⭐️⭐️⭐️
It was great! More reps for week 4, but I decided to also started lifting heavier. Still, pushing through it like never before (all while focusing on my form) gave me a new time record. So you already know how that endurance has me feeling!

Kasindra

Tough, I already feel sore again from my lower body but this time it’s a good sore . 😌

Marilyn

Ouuu these booty gains are reallll🥳🥳

Amazing workout I love how some of the reps are up to 20 this week

Quiesha

Dorotheo  Davenport-Carter

Davi

What a great workout to ease into week 4! 💪🏾🔥

Elizabeth

My knee was bothering me so I have to modify two for the exercises! It took me a little longer, but I got it done ✅ ✅ 
I went for a mile walk 🏃🏾‍♀️ to recenter myself in Nature!!! I feel accomplished!! Trust The 
Process!☝🏾 Day A At ⏰ 
Last Week #letsgo 💪🏾 💪🏾

Lorna

🔥🔥🔥🔥🔥 I definitely felt the burn 🔥🔥🔥🔥😭

Leah

Week4 days 1 ✅ feel good with lots of sweat 😅

Pearl Sanders

Oyinkan

My New form of therapy ❤️😍💕🙌🏼

W4/D1 was good! Great start to the week! Almost to the finish line y’all!!!

Lawren Rae

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 

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


ABS
3 exercises ... 3 X 20 reps 
Suitcase crunch 
DB overhead scissor kicks 
DB alt. leg raises with reach 



QUADS 
4 exercises (2 supersets)... 3 X 20 reps 
SS 1
DB pulse squats 
DB alt forward lunge 

SS 2
DB bulgarian split squat (R. leg) 
DB bulgarian split squat (L. leg) 


GLUTES 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB banded hip thrusts 
DB banded hip thrusts pulses 

SS 2
standing DB abduction (hold DB on side glute) .. R. leg 
standing DB abduction (hold DB on side glute) .. L. leg

5- minute jump rope interval

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 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

- Lying with your legs and arms extended, light dumbbells in each hand
- Alternately raise one leg, reaching the opposite hand toward your toes, lifting your upper body off the floor
- Lower with control
- Alternating back and forth for time or reps

DB alt. leg raises with reach

- Stand with feet shoulder width apart, holding dumbbells at the shoulders
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse up and down for desired time or reps
- Your knees should be inline with your toes

DB pulse squats

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Drive out if your front foot, stepping back to the initial position
- Repeat with the opposite leg
- Alternating back and forth for time or reps

DB alt. forward lunge

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)

Quad superset 2

- With a band around your legs above the knee and a dumbbell held in your lap perform banded hip thrusts.

DB banded hip thrusts

- Place a band m just above the knees
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Pulse

DB banded hip thrusts pulses

Glute superset 1

- Hold a single dumbbell on the outside of the leg
- Raise the leg laterally 
- Lower your leg with control

Standing db abduction (hold db on side glute) (R.leg)

- Hold a single dumbbell on the outside of the leg
- Raise the leg laterally
- Lower your leg with control

Standing DB abduction (hold DB on side glute) (L. leg)

Glute superset 2

W4/D1

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

Terri

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💪🏾🙂.

Tracey

W2/D4

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

Thank you… i always stop here so fingers crossed

Kanesha

W2/D5

This workout made me feel hella powerful. Especially those SL db hip thrusts 💪🏿 🦵🏿 🔥 💕

Coursha

Hilnecia

W3/D1

I’m crying in the way outta the gym. Hate this sh*t, but love it!

Michelle

Woke up at 2 am to workout while my kids were sleep good workout 🔥💦💪🏾 now shower and quick nap before my alarm goes off for work 😩😂

W3/D2

This one almost took me out the reverse lunges with curtsy was a killer!! And my calves are on fire!!! Great workout though!

W3/D3

Loved this workout 😍 this was the most I ever sweat 💦💪🏾🔥🥵

I feel great! Ready to start my day and make some big changes in my life!

My whole body on fire..Wasn't prepared for this one but, great workout🤗

W3/D4

W3/D5

Jasmine

Great way to start the day 💪🏾💦🥵🔥

Patricia

W4/D2

Great workout!!! Very challenging but it’s exactly what I need! I really do hate the calve raises though 🥴

I didn’t feel good today but was determined to get it in 💪🏼

W4/D3

Whew baby the sweat was real 💦😍😂 as always good workout 💪🏾🔥🥵 time to hit the shower 🚿🧼 #Week4Day4Completed!

W4/D4

Well I completed those 4 weeks now i’m ready to tackle another 4wks 💪🏻💪🏻 These are well put together exercises, i am very pleased I joined this program!

Whew I can’t believe I’m done 🙌🏾 great workout as always 💦🔥🥵 loving my progress from day 1 to today 💪🏾

W4/D1

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