Name: Playbook - Chanel DeLisser - W4/D2
Uploaded: 2024-03-04T18:10:48.856Z
Duration: 60 min
Description: W4/D2

Whew... I can tell I missed 2 days but I got it DONE!!!

Michelle

Awesome workout!!! 5+⭐️’s‼️Loved this back and arm work out!!!

Maria

Latoya Franklin

Linniss

I pushed through this workout!! It’s going great!! 🫶🏽🫶🏽

Whitney

I felt this 💪🏾💪🏾💪🏾💪🏾💪🏾

DutchDaDutchess

Imani

Today was amazing! Always love the intensity 😛🔥🔥🙌🏽

Destinee

Brittney

Upper body getting stronger 🏋️‍♀️

Bella

Jeandaura

I love that my upper body is getting stronger

Tedra

Haby

Kadija Fran

Salma

TUESDAY

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

- Alternating dumbbell rows
- Cross body curls
- Renegade rows
- Upper back lifts

——————————————————————

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

- Stationary butt kicks 
- Skier swing squats
- Static lunge Tricep extension 
- Suicide plank 

——————————————————————

ABS:
3 sets of 15 reps each

- Medicine ball crunch 
- Butterfly sit up 
- Straight leg raise

——————————————————————

BACK:
3 sets of 15 reps each

Superset 1:
- Wide grip lat pulldown
- Barbell bent over row

Superset 2:
- Straight arm pulldown
- Machine ISO Row

——————————————————————

BICEPS: 
4 sets of 15 reps each

- Dumbbell bicep curl to around the world
- Incline hammer curls

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

- Upper back lifts
- Mid-back turns 
- Tricep stretch
- Neck rotations

- 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

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

Mid Back Turns

- 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

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

- Stationary butt kicks 
- Skier swing squats
- Static lunge Tricep extension 
- Suicide plank 

__________________________________________

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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes

Stationary butt kicks

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

Skier Swing Squat

- Begin with dumbbell overhead and both knees bent to 90 degrees
- Hold the lunge position and extend the dumbbell up overhead
- Repeat

Static Lunge Tricep Extension

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Suicide planks

HIIT

ABS:
3 sets of 15 reps each

- Medicine ball crunch 
- Butterfly sit up 
- Straight leg raise

__________________________________________

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 up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Medicine Ball Crunch•

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up•

- Begin by lying supine with legs straight and hands at your sides
- Lift your legs off the floor until they are 90 degrees with your body
- Slowly lower down without touching the ground and repeat

Straight leg raise

BACK:
3 sets of 15 reps each 

Superset 1:
- Wide grip lat pulldown
- Barbell bent over row

__________________________________________

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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Barbell bent over row•

BACK

BACK:
3 sets of 15 reps each 

Superset 2:
- Straight arm pulldown
- Machine ISO Row

__________________________________________

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

- Grab the bar with your palms facing down
- Keep a slight bend in the knee and your chest up
- Bring the bar down to your upper thigh
- Pause and return to the initial position

Straight arm pulldown

- Sit with your chest against the pad
- Pull the handles towards your ribs
- Slowly allow arms to extend and repeat

Machine Iso Row

BICEPS: 
4 sets of 15 reps each

- Dumbbell bicep curl to around the world
- Incline hammer curls

__________________________________________

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

- 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*

- Lying back on an incline bench
- Curl the dumbbells up Keeping your palms facing each other
- Lower the dumbbells with control

Incline Hammer Curls•

BICEPS

W4/D2

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

E Bulcis

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

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/D2

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