Name: Playbook - Chanel DeLisser - W4/D2
Uploaded: 2024-03-04T18:10:48.806Z
Duration: 60 min
Description: W4/D2

Jasmine

Great way to start the day 💪🏾💦🥵🔥

Patricia

Ashley

I feel great! These workouts are perfect for me!

Tricia

This workout was really good. Body feeling good. Gn!!

Cary

Pearl Sanders

HIIT about took me out before I could get deep in the workout 🤣 definitely stronger than last week. Those plank exercises were “easier” to get up from than last week! Not easy but easier lol

Portia

I will sleep well tonight.💪🏼🦵🏼

Deborah Ross

⭐️⭐️⭐️⭐️⭐️
Love how more exercises + reps for the arms have been gradually increased! One of my goals is to l do consistent pushups. When I first started I could hardly do one and a week or two ago, I could barely even do the modified pushups. BUT I finished this workout strong and was able to commit to getting the modified pushups done! 🤩

Kasindra

I’m feeling challenging with todays workout. My core is getting stronger too yay!! Ty Chanel!

Marilyn

My arms on fire!!😓..workout was 💯💪🏾

Sanota

Teihyrah Richard

Day 2 y’all know what to do 💪🏾💪🏾

Rhonda

I was not feeling well today so this workout 🏋️‍♀️ took everything out of me! I’m definitely going to relax for the rest of the day. Self care is #1!! Trust The Process. 
☝🏾 Day At A ⏰

Lorna

This challenge is changing my life 🥵🥰🥰😩🔥🔥🔥🔥

Jenny

Today’s arm is on fire I’m getting strong I can see tone back of my body let’s go  🔥 🔥🔥🔥🔥🔥💪💪💪💪💪💪

Quiesha

Sianadeye

Let’s gooooo!! W4/
D2 in the books! Good sweat!

Lawren Rae

Princess

Kamara

* HIIT CARDIO + UPPER BODY *
- DB= Dumbbell 
- SA = Single arm 

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


HIIT CARDIO (4 rounds ... TIMER: 25 SEC ON X 15 SEC OFF )
DB static boxer punches
Jumping jacks 
Lunge pop squat
Suicide planks 


BACK 
3 exercises ... 3 X 20 reps 
SA supported DB row (R. arm)
SA supported DB row (L. arm)
DB bent over rear deltoid flys 


BICEPS X SHOULDERS 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
Alt. DB shoulder press
Alt. DB hammer curls 

SS 2
DB lateral raise to bicep curl
DB around the world shoulder raise


TRICEPS 
3 exercises... 3 X 15 reps 
Seated DB overhead tricep extensions
Plank walk outs 
Close-grip modified push ups (on knees)

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 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 half squatted position and light dumbbells in each hand
- Alternately punch the dumbbells forward

Standing DB boxer punches

- 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 standing with your feet close together
- Jump up, splitting your legs in the air
- Landing and lowering peels into a lunge position (both knees bent to 90 degrees)
- Jump up out of the lunge and land with your feet close together once again
- Repeat Landing in a lunge on the opposite side
- Alternating back and forth for time or reps

Lunge pop sqaut

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Suicide panks

HIIT CARDIO

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on a surface forward of the body for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

SA supported DB row (R. arm)

SA supported DB row (L. arm)

- 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

DB bent over rear deltoid flys

Back

- Hold two dumbbells at your shoulders 
- Press a dumbbell up to full arm extension
- Lower it to the starting position
- Alternate arms

Alt. dumbbell shoulder press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating dumbbell hammer curls

Bicep/Shoulders superset 1

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Rotate the dumbbells to an underhand grip
- Curl the dumbbells up, ending your biceps
- Lower the dumbbells to the starting position

DB lateral raise to bicep curl

- From a seated position, holding a dumbbell in each hand
- With a slight bend at the elbows, circle the dumbbells outward and upward to overhead
- Reverse the movement with control

DB around the world shoulder raise

Bicep/Shoulder superset 2

- From a seated position, hold a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up to starting position

Seated DB overhead tricep extensions

- 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

- From a kneeling high plank position, hands directly under the shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close-grip modified push ups (on knees)

Triceps

W4/D2

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

W4/D2

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