Name: Playbook - Chanel DeLisser - W4/D4
Uploaded: 2024-03-04T18:10:49.583Z
Duration: 60 min
Description: W4/D4

Brianna

Derrian

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

Charliah

💪🏾🔥💪🏾🔥💪🏾🔥💪🏾🔥💪🏾🔥💪🏾🔥

Rhema Gresham

My arms are noodles rn lol like ramen 🍜

Whitney

Rhonda

Erica Montes

Carson

Kanesha

Wow first time my arms almost fell off...the sets made itbmore intense 😳😅

Kamara

Arielle

Tefo  Mogapi

Caity

💫💫💫💫💫my muscles 💪 😰😰😁

Lina

Joanne

Oyinkan

Tedra

THURSDAY

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

- Arm across chest stretch 
- Shoulder twists  
- Arm circles 
- Back extension stretch

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

- Dumbbell squat to jumping jack press
- Banded in-out jump squats
- Banded low squat to step back
- Bear plank alternating dumbbell back rows

——————————————————————
BACK:
4 sets of 15 reps each
 
- Banded deadlift to bent over row
- Banded bent over cross arm back rows
- Banded back rows in squat position

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

- Banded modified push ups
- Dumbbell bent over tricep kickbacks
- Overhead tricep extension

——————————————————————
SHOULDERS:
3 sets of 15 reps each
 
- Dumbbell hammer curl to shoulder press
- Banded upright rows
- Banded shoulder front raise to press

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

- Arm across chest stretch 
- Shoulder twists  
- Arm circles 
- Back extension stretch

- Reach one arm across your body as you pull that arm into your chest with the other arm

Arm across chest

- Twist your whole body towards one side 
- Repeat on the opposite side
- Focus on full range of movement

Shoulder Twists

- Stand with your arms elevated to the sides
- Make circles with your arms to loosen up your shoulders

Arm circles

- Lay face down on the ground
- Use your arms to push your upper body off the ground creating an arch and stretch

Back extension stretch

WARM UP 4

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

- Dumbbell squat to jumping jack press
- Banded in-out jump squats
- Banded low squat to step back
- Bear plank alternating dumbbell back rows
__________________________________________

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

- Lowering into a close stance squat
- Jack your feet out as you press the dumbbells overhead
- Reverse the movement back in
- Repeating for time or reps

Dumbbell squat to jumping jack press

- Place a band around your legs above your knees
- Perform out and in jump squats

Banded in-out jump squats

- Place a band around your legs above the knee
- Lower into a low squat position
- Alternating legs step back and then back to center

Banded low squat to step back

- Get into a bear crawl position plank with your hands on dumbbells
- Row one dumbbell at a time up and back to the ground
- Activate your core to minimize any rotation

Bear plank alternating dumbbell back rows

HIIT

BACK:
4 sets of 15 reps each
 
- Banded deadlift to bent over row
- Banded bent over cross arm back rows
- 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

- Begin with your feet hip width apart
- Lower the band towards the ground pressing your hips back while keeping slightly bent knees
-  Pull the band up towards your ribs engaging your back
- Lower your hands and stand straight back up pressing hips forward

Banded deadlift to bent over row

- Start with your arms crossed at the wrists
- Keeping a flat back and a slight bend at the knee
- Pull the band up towards your ribs engaging your back
- Slowly lower down and repeat

Banded bent over cross arm back rows

- 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

TRICEPS:
3 sets of 15 reps each
 
- Banded modified push ups
- Dumbbell bent over tricep kickbacks
- Overhead tricep extension

__________________________________________

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

- 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

- 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

Dumbbell bent over tricep kickbacks

- Lower the dumbbell behind your head 
- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

TRICEPS

SHOULDERS:
3 sets of 15 reps each
 
- Dumbbell hammer curl to shoulder press
- Banded upright rows
- Banded shoulder front raise to press

__________________________________________

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

- Curl the dumbbells up, keeping your palms facing each other
- Press the dumbbells overhead
- Reverse the movement back down to starting position

Dumbbell hammer curl to shoulder press

- Stand holding a band in your hands that its looped under your feet 
- Pull your hands up to head hight while keeping your elbows high as well

Banded upright rows

- Stand with a band looped under your feet while holding the other end in your hands
- Perform a front raise to the top and back 
- Move your hands to the pressing position 
- Press the band overhead

Banded shoulder front raise to press

SHOULDERS

W4/D4

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

Sianadeye

W2/D5

That extra rep was NOT to be played with because I normally do 5.

BeBe Jones

Mitchelle

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

Brandy

W3/D5

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

W4/D4

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