Name: Playbook - Chanel DeLisser - W4/D4
Uploaded: 2024-03-04T18:10:48.838Z
Duration: 60 min
Description: W4/D4

Whew baby the sweat was real 💦😍😂 as always good workout 💪🏾🔥🥵 time to hit the shower 🚿🧼 #Week4Day4Completed!

Tricia

Cary

Got in a late workout. Felt good pushing through it because I really didn’t feel like it. Gm💪🏾

Wooooo ! This was tough. But I did it. One more day of the challenge for me.

Aryielle

Davi

Found myself loving the burn tonight🥵 burn=long term progress

Portia

⭐️⭐️⭐️⭐️⭐️
After finally taking a few good rest days? This?? Was KILLER! 🥵

Kasindra

Elizabeth

Marilyn

Deborah Ross

One more day to go 💪🏾..today's workout got me feeling strong and sexy!! Late workout..but it's done ✔️

Sanota

I can’t believe tomorrow is the last day of the challenge ! I feel so great!

Leah

Omg talking about sweating yes! And I like how the exercises were a bit challenging

Quiesha

Jenny

Body burn and arms 🔥🔥🔥🔥WK4/D4 done ✅. can’t believe tomorrow is last day of challenge will forever motivate 🥹🥹

I’m getting fine by the day baby 😂😂😂😂

Rhonda

Sianadeye

Oyinkan

Back of these calves are burning!!! W4/D4 complete! Let’s gooooo!

Lawren Rae

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

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


HIIT CARDIO/ ABS (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 15 reps 
DB single arm plank rows (R. arm)
DB single arm plank rows (L. arm)
Lying half supermans w/ DB back row (use light weights) 


BICEPS X SHOULDERS
4 exercises (2 supersets)... 3 X 15 reps
SS 1
Reverse lunge w/ bicep curl
DB alt. snatch 

SS 2
DB lateral raise to hammer curl 
DB reverse lunge w/ front raise 


TRICEPS 
3 exercises ... 3 X 15 reps
Lying DB french press 
Modified push ups to DB taps
DB bent over tricep kickbacks

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 + ABS

- Come into plank position with a dumbbell in one hand
- Make sure your back is straight and your hands are stacked under your shoulders
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Lower the dumbbell with control

DB single arm plank rows (R. arm)

DB single arm plank rows (L. arm)

- Lying on the ground face down with light dumbbells held overhead
- Raise your upper body and engage your glutes
- Pause at the top
- Pull the dumbbells back engaging your lats
- Extend your arms back to overhead, then lower back down to starting position

Lying half supermans w DB back row (use light weights)

Back

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees, while simultaneously curling the dumbbells up
- Step forward back to the initial position, while lowering the dumbbells
- Repeat on the opposite leg
- Alternating back and forth for time or reps

DB reverse lunge w bicep curl

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm overhead 
- Lower the dumbbell with control and repeat with the opposite arm
- Alternating arms each rep

DB alt. snatch

Biceps/Shoulders superset 1

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Curl the dumbbells with your palms turned inward (facing the midline of your body)
- Lower the dumbbells to the starting position

DB lateral raise to hammer curl

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees, while simultaneously raising the dumbbells forward and up to shoulder height
- Step forward back to the initial position, while lowering the dumbbells
- Repeat on the opposite leg
- Alternating back and forth for time or reps

DB reverse lunge w front raise

Bicep/Shoulders superset 2

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Lying DB french press

- Perform push-ups off your knees
- At the top, reach forward and tap the top of a dumbbell with one hand
- Alternating back and forth for time or reps

Modified push ups to DB taps

- 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

DB bent over tricep kickbacks

Triceps

W4/D4

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/D4

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