Name: Playbook - Chanel DeLisser - W4/D2
Uploaded: 2024-03-04T18:10:48.776Z
Duration: 60 min
Description: W4/D2

Shardaa

Tremely

Suporia

🤑🥰Kesh😍❤️

I’m on the last week finally lol. These workouts still kicking my 🍑 but I’m still in it to win it 💪🏾⭐️
If your reading this follow me @tishabefitbewell

Katisha

Did it feeling mad motivated bc i am 3 days behind to finishing, but I’m gonna finish. I owe it to myself! I feel great, arms are heavy lol

Davida

Definitely gonna feel this in the morning

Alexis

Shar

Brittanee

Kutloano

Ellaa

Francia

These workouts are not at all for the weak, the sweat is REAL, think I just took a bath in it 😭😭🔥🔥🔥🔥

Leah

Brandy Jo

Allegra Seegars

Great workout but I couldn’t complete the pull ups at all, I barely did 2.💦💦💪🏾💪🏾

Marie Lamour

Great workout today week 5 Day 2 completed.. Let’s Go Ladies!

LaTina Lyle

Felt like it took me forever today! 😩😓 Great session though 😊

Sheena

Kelsey Bradley

Arm day! My upper body is stronger but still have some work to do 💪🏾

Kristi Strickland

Antoinette

My back, my triceps 🔥 😮‍💨 today was difficult. This workout helped me realize how much I neglect my upper body

Zizipho

*HIIT CARDIO + ABS + UPPER BODY *
- DB= Dumbbell 

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


HIIT CARDIO + ABS (4 rounds... TIMER: 25 SEC ON X 15 SEC OFF)
Plank shoulder taps  	
Twist squat jumps 	
DB push press jacks 	
DB overhead march 	
	
	
BACK 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
Cable crossover reverse flys 	
Kneeling cable face pull	
	
SS 2	
Banded body weight pull ups (alt. move: machine assisted pull ups)	
Seated incline DB rows 	
	
	
BICEPS X SHOULDERS 	
3 exercises ... 3 X 15 reps	
Alt. DB lateral lunge to bicep curl (use 1 DB) 	
Seated bent elbow lateral raise	
Db lateral raise to hammer curl 	
	
	
	
TRICEPS	
4 exercises (2 supersets)... 3 X 15 reps	
Modified push ups to DB taps	
Underhand cable tricep extensions 	
	
SS 2	
DB bent over tricep kickbacks  	
Bench dips

Complete 6-8 rounds of treadmill sprints. Find a speed that works best for you to complete at least 6-8 rounds. 

- Set the treadmill speed to a speed that works best for you. 
- Sprint for 20 seconds, then rest for 12 seconds 

EXAMPLE: 
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs s
* Sprint for 20 secs   —> then rest 12 secs
* Then repeat sequence until all rounds are completed

5- MINUTE SPRINT INTERVALS

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 15 secs
* Do 25 secs of exercise #2 —> then rest 15 secs
* Do 25 secs of exercise #3 —> then rest 15 secs
* Do 25 secs of exercise #4 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank shoulder taps

- Sit your hips back and down into a squat
- Extend your legs to come up
- Slight hop and turn your body (about a quarter turn)
- Hop back to starting position
- Repeat turning to the opposite side
- Alternating back and forth for time or reps

Twist squat jumps

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

DB push press jacks

- Hold a dumbbell in each hand with your arms extended overhead
- March your feet

DB overhead march

HIIT CARDIO + ABS

- Perform cable crossover reverse flies using two high cables

Cable crossover reverse flys

- Get into a half kneeling position and hold the cable rope attachment with both hands
- Pull the rope towards your face keeping your elbows high and wide 
- Release to full arm extension

Kneeling cable face pull

Back superset 1

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded BW pull-ups (Alternative: Machine assisted pull ups)

- Lying with your chest supported on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Seated incline DB rows

Back superset 2

- Hold a dumbbell by its ends in your hands in front of your body
- Step into a lateral lunge and curl the dumbbell 
- Step back to the center 
- Alternate back and forth

Alt. DB lateral lunge to bicep curl (use 1 DB)

- From a seated position, hold the dumbbells with bent elbows
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB seated bent elbow lateral raise

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Curl the dumbbells with your palms turned inward (facing the midline of your body)
- Lower the dumbbells to the starting position

DB lateral raise to hammer curl

Biceps/ Shoulders

- Perform push-ups off your knees
- At the top, reach forward and tap the top of a dumbbell with one hand
- Alternating back and forth for time or reps

Modified push ups to DB taps

- Stand tall, abs engaged and upper arms locked at your sides
- Hold the bar with an underhand grip
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Underhand cable tricep extensions

Triceps superset 1

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips -

Triceps superset 2

W4/D2

Delicia

Desiree

Misha

W1/D1

This was a serious workout.  But I completed it.  Thank you❤️

Planomore21*

pressure! i enjoyed it, although i do wish the order of the exercises were coordinated. at the gym when you leave a station its challenging to have to go back to soon after… otherwise pressure 💪🏾

Jazie

W1/D2

People watch out, your calves will be on fire 🔥🙃

Gym didn’t have some of the necessary equipment but was able to do alterations. Great workout! 😀

Jasmine

Ashley

W1/D3

Hillary

Excellent workout, feeling accomplished! 😃

W1/D4

Sianadeye

W1/D5

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Kurkessa Springs

Such an improvement from first challenge.

W2/D1

Mimi

They asked was a trainer today!!!😂 thanks to COCO FITNESS!!!

Sienna

W2/D2

Olicia

I'm always excited to do this exercises but after the set of workouts, I be over it. These workouts be kicking my butt and all I can say is how you really tryna kill me, roll my eyes at the end of every set, and fall out. Loving the results tho.

Cherrelle

Tiera

W2/D3

Justina

Tough workout. Truly felt the burn from the triceps, but gonna keep grinding

Charchar

W2/D4

Ebony

Andrea

W2/D5

Chaundra Spain

I’m absolutely dead after this workout.

Abigail

W3/D1

Finally able to finish all sets in 60-70minutes🎉

W3/D2

That workout was awesome. I even did a little extra of my own because I was feeling myself!

W4/D2

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