Name: Playbook - Chanel DeLisser - W4/D4
Uploaded: 2024-03-04T18:10:48.784Z
Duration: 60 min
Description: W4/D4

Patreka

Tremely

Loved it as always.  I love having you as my pocket coach🙌🏾

Dionne

🤑🥰Kesh😍❤️

First workout of 2023. Excited to finish and repeat this entire fitness plan while taking it up a notch in more reps & decreased rest time. 🏆

Katisha

Andreca

Angila

I LOVED this workout out 💪🏾❤️🔥

Austin

This one took a little minute to finish but I got it done.

Shar

Nyasia

Did this yesterday and forgot to swipe to complete. That’s how tired my arms were 🤣

Kelsey Bradley

Mariela

Sika

It felt great being in the gym!!! What an incredible workout 🏋️‍♀️ I can tell my body has gotten a lot stronger & I’m losing weigh! Yay!! Let’s Get It!!! Trust The Process! ☝🏾 Day At A 🕰

Lorna

Alexandra

Brandy Jo

Kimberly

W4/D4 and these workout still hitting 🔥🔥🔥🔥

Sheena

Kristi Strickland

Workout completed.. Let’s Go! Week 4 Day 4 ✅

LaTina Lyle

Allegra Seegars

Building a whole new back! Getting stronger by the day 💪🏾

Zizipho

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

- 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 	
3 exercises ... 3 X 15 reps 	
Underhand lat pull down 	
Floor seated rope lat pull downs 	
Weighted back hyperextension machine 	
	
	
BICEPS X SHOULDERS	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
BB bicep curl to overhead press 	
Kneeling cable shoulder press (overhand)	
	
SS 2	
Incline around the world DB raises 	
seated DB curls 	
	
	
TRICEPS 	
3 exercises ... 3 X 15 reps	
Cable underhand row to tricep extension	
Tricep rope extensions	
Machine assited tricep 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

- Grab the bar shoulder width apart with your palms facing you
- 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

Underhand grip lat pulldown

- Seated on the floor grip the rope overhand
- Pull the cable down toward the top of your shoulders, flaring your elbows wide
- Squeeze your upper back and pull the shoulder blades together
- Return the cable with control to starting position

Floor seated rope lat pulldowns

- Set up in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position, hold a weight to your chest with your arms crossed, and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line
- Repeat for the desired number of repetitions

Weighted back hyperextension machine

Back

- Perform a barbell bicep curl to your shoulders
- From this position press the barbell overhead to fill extension

BB bicep curl into overhead press

- Get into a kneeling position in front of the cable machine
- Start with the bar at your shoulder, elbows slightly forward 
- Press the bar straight up overhead
- Lower back to starting position with control

Kneeling cable shoulder press (overhand)

Biceps/Shoulder superset 1

- Lay face down on a incline bench with a dumbbell in each hand
- Perform around the world raises with the dumbbells

Incline around the world db raises

- From a seated position
- Hold the dumbbells with your palms facing forward
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

Seated DB curls

Biceps/Shoulder superset 2

- With a rope attachment to a high pulley perform a high row 
- Once your elbows are at your sides transition into a tricep extension

Cable overhand row to tricep extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (spreading the rope apart at the bottom)
- Bend the elbows to return to the starting position

Tricep rope extensions

- Begin by using the weight stack to offset your bodyweight on an Assisted Dip machine 
- Stand on the foot pad while holding on to the bars on either side of you
- Before lowering yourself, make sure that your core is tight and that your elbows are pointing directly behind you
- Slowly, lower yourself until your upper arms are parallel with the floor
- Push yourself back to the starting position and squeeze your triceps at the top

Machine assisted tricep dips

Triceps

W4/D4

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! 😃

Shardaa

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.

W4/D4

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