Name: Playbook - Chanel DeLisser - W4/D2
Uploaded: 2024-03-04T18:10:49.569Z
Duration: 60 min
Description: W4/D2

Derrian

Brianna

Sianadeye

Rhema Gresham

Erica Montes

Whitney

Rhonda

Briea

Oyinkan

Mitchelle

I can feel the burn but the workouts are definitely better.

Tedra

I'm getting used to. But I still feel it 😰😰😆

Lina

ngl these 4 weeks are going quick my body already showing results and i can push my self more !

Ariana Aguilar

Chika

Brenda

These sessions never fail me ! That lest set was a mf burn

Toni

TUESDAY

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

- Mid back turns 
- Shoulder stretch 
- Tricep stretch 
- Neck rotations

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

- Wall assisted high knees
- Dumbbell alternating jump lunge
- Dumbbell static squat punches
- Dumbbell wall sits

——————————————————————
ABS:
2 sets of 20 reps each

- Scissor kicks
- Alternating heel touches
- Cross body crunch 

——————————————————————
BACK:
3 sets of 15 reps each
 
- Upper back lifts
- Bent over reverse fly
- Banded back rows in squat position

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

- Banded seated bicep curl to back row
- Dumbbell bicep curl to around the world

——————————————————————
TRICEPS:
4 sets of 15 reps each

- Banded modified push ups
- Banded chest press with static lunge

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

- Mid back turns 
- Shoulder stretch 
- Tricep stretch 
- Neck rotations

- Rotate upper body from side to side
- Focus on range of motion

Mid Back Turns

- Place both arms together behind your back
- Lift as high up as you can
- Lower down and repeat

Shoulder Stretch

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

- Rotate your neck in a circular motion, both directions
- Focus on mobility

Neck Rotations

WARM UP 2

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

- Wall assisted high knees
- Dumbbell alternating jump lunge
- Dumbbell static squat punches
- Dumbbell wall sits
__________________________________________

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

- Place your hands on the wall
- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

Wall assisted high knees

- 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

- From a half squat position alternately ouch the dumbbells out and in

Dumbbell static squat punches

- Hold a single dumbbells straight forward of the shoulders
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Dumbbell wall sits

HIIT

ABS:
2 sets of 20 reps each

- Scissor kicks
- Alternating heel touches
- Cross body crunch 

__________________________________________

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

- Start supine with your legs extended
- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Scissor Kicks

- Lay on your back with your feet firmly on the ground
- Alternating side to side touch your heels with your hands

Alternating heel touches

- Crunch up and twist your elbow to your opposite knee
- Lower down then repeat to the opposite side

Cross Body Crunch

BACK:
3 sets of 15 reps each
 
- Upper back lifts
- Bent over reverse fly
- Banded back rows in squat position
__________________________________________

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

- Lying face down on the ground, arms and legs extended
- Raise your arms and chest off the ground
- Pause at the top
- Lower back to starting position

Upper back lifts

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Bent over reverse fly

- Attach a band to a stationary object at roughly waist height
- Hold on to the ends of the band and step back to add tension
- Lower into he bottom of a squat
- Perform banded rows from the low squat position

Banded back rows in squat position

BACK

BICEPS:
3 sets of 15 reps each 
 
- Banded seated bicep curl to back row
- Dumbbell bicep curl to around the world
__________________________________________

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

- Sit on the round with a band looped around your feet with the other end of the bands in your hands
- Perform a bicep curl 
- Transition into a seated row

Banded seated bicep curl to back row

- Curl the dumbbells toward your shoulders engaging your biceps
- Lower with control
- Circle the dumbbells outward and upward to overhead
- Reverse the moment back down to starting position

Dumbbell bicep curl to around the world

BICEPS

TRICEPS:
4 sets of 15 reps each

- Banded modified push ups
- Banded chest press with static 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 in a knee push-cup position with the ends of a band in each hand and the band looped over your back
- Perform a modified pushup from this position

Banded modified push ups

- Hold a lunge position
- Press your arms directly in front of you engaging your chest
- Return your hands to starting and repeat

Banded chest press with static lunge

TRICEPS

W4/D2

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*

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

W2/D1

W2/D2

W2/D3

W2/D4

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

Charliah

Brandy

W3/D5

Was I this much of an athlete when I was jumping rope as a kid ? 🤣 sheesh bringing back memories

W3/D6 *OPTIONAL*

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

W4/D1

W4/D3

Today was so much fun. My soul almost left my body but it was completely worth it 🤣

W4/D2

Community

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