Name: Playbook - Chanel DeLisser - W4/D1
Uploaded: 2024-03-04T18:10:48.849Z
Duration: 60 min
Description: W4/D1

Whitney

E Bulcis

Definitely feeling the burn but always enjoying my progress & results. 💪🏽

Jasmine

Alexandra

I’m exhausted!!! Burned 645 calories 🫶🏽🫶🏽🫶🏽

Tiffany

Lydia

Daphne Hart

Destinee

Legs are DEAD!!! But I love it GREAT WORKOUT !!!

Brittney

Elaine

Bella

Put in work today! Great way to start the week, feeling good!

Nicole

Kefentse

Jeandaura

Tedra

Nolwazi

Hello Monday thank you girll ❤️🙏🏾 have a blessed week y’all 🙏🏾💪🏿❤️

Phiwa

MONDAY

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

- Foam roll (back)
- Foam roll (quads)
- Foam roll (hamstrings)
- Foam roll (outer thigh & IT band)

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

- High knees
- Jumping jacks
- Standing alternating knee crunches 
- Mountain climbers

——————————————————————

ABS:
3 sets of 15 reps each

- Plank ups
- Oblique Crunches (right side)
- Oblique Crunches (left side)

——————————————————————

QUADS:
3 sets of 15 reps each 

Superset 1:
- Barbell squats
- Banded in - out jump squats 

Superset 2:
- Banded dumbbell lateral lunge (right leg) 
- Banded dumbbell lateral lunge (left leg) 
- Pulsating squats

——————————————————————

GLUTES:
3 sets of 15 reps each

- Cable glute kickbacks (right leg) 
- Cable glute kickbacks (left leg) 
- Kettlebell swings

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

- Foam roll (back)
- Foam roll (quads)
- Foam roll( hamstrings)
- Foam roll (outer thigh &IT band)

Foam roll (back)•

Foam Roll (Quads)•

Foam Roll (Hamstrings)•

Foam roll (outer thigh & IT band)•

Warm up

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

- High knees
- Jumping jacks
- Standing alternating knee crunches 
- Mountain climbers

__________________________________________

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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping jacks

-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 in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

HIIT

ABS: 
3 sets of 15 each 

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

- Begin in an elbow plank position 
- Lift your glutes up to the ceiling forming an elbow pike with your body
- Lower back to starting position

Butt ups

- 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
 
Superset 1:
- Barbell squats
- Banded in - out jump 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 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

- 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 squat

- Place a band around your legs above your knees
- Perform out and in jump squats
- Jump out & in = counts as 1 rep

Banded in-out jump squats*

QUADS

QUADS: 
3 sets of 15 each

Superset 2:
- Banded dumbbell lateral lunge (right leg) 
- Banded dumbbell lateral lunge (left leg) 
- Pulsating 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 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, your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Lower down until your knee is bent 90 degrees 
- Keep opposite leg only slightly angled
- Return to the starting and repeat

Banded dumbbell lateral lunge (right leg)

- Stand with feet shoulder width apart
- Lower into the bottom of a squat 
- Start standing back up and stop short of full extension 
- Pulse for desired reps

Pulsating Squats

GLUTES:
3 sets of 15 reps each

- Cable glute kickbacks (right leg) 
- Cable glute kickbacks (left leg) 
- Kettlebell swings 

__________________________________________

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

- With the cable around your ankle
- Hinge at the hip lean forward 
- Kick your leg back and up
- Engage your glutes
- Slowly lower down and repeat

- 15 reps each leg

Cable glute kickbacks (right leg)

- With the cable around your ankle
- Hinge at the hip lean forward 
- Kick your leg back and up
- Engage your glutes
- Slowly lower down and repeat

Cable glute kickbacks (left leg)

- With chest lifted and core engaged bend at the waist
- Allow the kettlebell to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow the kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

GLUTES

W4/D1

It was rough. I wonder if the next days will be the same routine. Ugh. I will get faster.

Kinthesia

Killed me - my only gripe is hip thrust and squats take everything out of me. Wish they were fronted towards the beginning of the workout. I was losing energy and hope lol

Cordell Riddick

Zarah

W1/D1

Perfect workout! Love the HITT + Ab workout at the front of the workouts!

Joel

W1/D2

Great day 3. Only issue was equipment availability in the gym. I improvised a bit but I don’t feel guilty bc I know I put in work.

R1-W1-D4 holy legs are killing me from the last workout. Now I feel stronger

W1/D3

It was awesome my triceps feel so hard !!!🔥

Olga

W1/D4

R1W1D5 redo week over feeling great glad I repeated week one now on to week 2

Michelle

Sianadeye

W1/D5

Traci

Kendra Anderson

W1/D6 *OPTIONAL*

It was amazing and I feel Strong!! 💪🏽

R1W2D1 feeling sick bit pushed thru until last workoutbhad to skip day 2 hope to be better 🙏 🙂 💪

W4/D1

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