Name: Playbook - Chanel DeLisser - W4/D3
Uploaded: 2024-03-04T18:10:48.834Z
Duration: 60 min
Description: W4/D3

Great workout!!! Very challenging but it’s exactly what I need! I really do hate the calve raises though 🥴

Janella

I didn’t feel good today but was determined to get it in 💪🏼

Ashley

Tricia

It’s been a week of healing and I’m back on track

Jenny

Kamara

Did it two days ago forgot to swipe done. Great workout on to day 4

Davi

Aryielle

Feeling amazing. This workout really pushed me today. Body feeling stronger!!💪🏾

Cary

This is the first program where I’ve seen progressive muscle growth in all the right places 😍

Princess

Elizabeth

I enjoyed it! Still challenging and that’s what’s important to me. Thanks to my daughter (Erica) inviting me to this challenge I know I can still meet the challenge at 58. It may take longer than others and more modifications but hang in there and it’s worth it. Thank you for this challenge.

Deborah Ross

Leah

Day3 we are almost at the finish line ladies 💪🏾💪🏾

Rhonda

This one was a tough workout and my Glutes are on fire.

Marilyn

Awakening my inner baddie on a whole other level 🔥🔥🔥🔥🔥

It took longer than usual, but I got it done! Body aches think I might be coming down with something. I’m definitely about to take a shower 🚿 & rest! Trust The Process! ☝🏾 Day At A 🕰 Almost At The Finish Line 🏁 💪🏾 🏋️‍♀️ 🏃🏾‍♀️ #letsgetit

Lorna

Great Workout!! Booty, Thighs and Calves on Fire 🔥 🤪 #nopainnogain #cocofitness🙌🏾

Sanota

Quiesha

Sianadeye

Hump day!! Workout was amazing! Lots of good sweat!

Lawren Rae

*ABS + GLUTES + HAMSTRINGS + CALVES *
- DB= Dumbbell 
- SL = Single leg

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


ABS
3 exercises ... 3 X 15 reps 
DB standing toe tap crunch (R. leg)  
DB standing toe tap crunch (L. leg)
Forearm plank hip taps



GLUTES 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB 2- count pulse lunge w/ kickback (R. leg) 
DB 2- count pulse lunge w/ kickback (L. leg) 

SS 2
SL DB hip thrusts (R. leg)
SL DB hip thrusts (L. leg)


HAMSTRINGS 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
DB supported (hold chair) single leg RDL (R. leg)  
DB supported (hold chair) single leg RDL (L. leg)  

SS 2
DB sumo squat to sumo deadlift 
DB swings 


CALVES
3 exercises... 3 X 20 reps 
DB standing calf raises (toes-in) 
DB standing calf raises (toes-out) 
DB standing calf raises (neutral stance)

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 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

- Hold a single dumbbell at the shoulder
- Kick the opposite leg straight forward off the body as you press the dumbbell forward toward your foot

DB standing toe tap crunch (R. leg)

DB standing toe tap crunch (L. leg)

- Start in a forearm plank position
- Drop the hips back and forth, tapping the floor on each side

Forearm plank hip taps

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees and pulse 2x 
- Extend both legs
- Kick your back leg up behind you, engaging your glutes

DB 2-count pulse lunge w/ kickback (R. leg)

DB 2-count pulse lunge w/ kickback (L. leg)

Glutes superset 1

- Place your upper back on a bench, hold a single dumbbell at the hips
- Raise one leg up off the ground
- Push through your grounded heel, raising your hips 
- Pause and squeeze your glutes at the top

SL DB hip thrusts (R. leg)

SL DB hip thrusts (L. leg)

Glutes superset 2

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you (hold machine for support)
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glute and hamstring

DB supported (hold surface) single leg RDL (R. leg)

DB supported (hold surface) single leg RDL (L. leg)

Hamstring superset 1

- Start in a wide toed out stance
- Hold two dumbbells forward of the body 
- Push your hips back as you sit down into a squat
- Stand up out of the squat by extending your legs
- Hinge forward at the hips slowly lowering the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB sumo squat to sumo deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

DB swings

Hamstring  superset 2

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-in) ...use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing outward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-out)... use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (neutral stance)... use elevation

Calves

W4/D3

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

Good workout, fav workout so far💪🏾🙂.

Tracey

W2/D4

I feel myself improving every week!! 7 weeks in 👏🏽💪🏽

Thank you… i always stop here so fingers crossed

W4/D3

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