Name: Playbook - Chanel DeLisser - W4/D5
Uploaded: 2024-03-04T18:10:48.812Z
Duration: 60 min
Description: W4/D5

Elizabeth

I sweat harder during these workouts than HIIT on my elliptical 😂

Stormey

I finally finished it!!! After overcoming so many unexpected obstacles! I'm so proud of myself!!!

Tricia

You are the GOAT girl. Thank you thank you thank you! ❤️🔥💪🏾

Crys

Did all my workout 🏋️‍♂️ can’t believe it. I did that😁😁

Sianadeye

Rhonda

* TOTAL BODY BURN / HIIT CARDIO DAY* 
- DB= Dumbbell 

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


UPPER BODY/ ABS 
4 exercises (2 supersets)... 3 X 15 reps
SS 1
DB push press jacks 
DB squat to overhead press 

SS 2
side plank crunches; knee to elbow  (R. side) 
side plank crunches; knee to elbow  (L. side) 

GLUTES
4 exercises (2 supersets)... 3 X 20 reps 
SS 1
DB frog pumps 
Banded abductor squats (alt. bet standing & sitting on bench) 

SS 2
Banded diagonal glute kicks (R.leg)
Banded diagonal glute kicks (L. leg)


LEGS 
4 exercises (2 supersets)... 3 X 15 reps 
SS 1
Banded DB alt. side- step squats (stay low) 
In-out jump squats 


SS 2
DB reverse lunge to curtsy lunge (R. leg) 
DB reverse lunge to curtsy lunge (L. leg)


CALVES
2 exercises... 3 X 20 reps 
DB overhead squat to calf raise 
DB standing calf raises

5- minute jump rope interval

- 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 the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
- Bring the dumbbells up to the shoulders and press them overhead

DB squat to overhead press

Upper body/ Abs superset 1

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your top elbow engaging your obliques
- Extend and repeat

Side plank crunches; knee to elbow (R. side)

Side plank crunches; knee to elbow (L. side)

Upper body/Abs superset 2

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

DB frog pumps

- Stand in front of a box with a band around your legs above the knee
- Squat down and sit on the bench
-Spread your knees apart adding tension to the bands
- Reverse the movement and stand up

* Alt. between standing and sitting on bench

Banded abductor squats

Glutes superset 1

- Get on your hands and knees with a band around your legs above the knee
- Extend one leg behind you as it crosses over your opposite foot
- Left and kick back the straight leg out and away from your kneeling leg

Banded (kneeling) diagonal glute kicks (R.leg)

Banded (kneeling) diagonal glute kicks (L. leg)

Glutes superset 2

-Stand with a band around your legs above the knee and a dumbbell in each hand at your shoulders
-Lower into a squat and perform side steps side to side 
*Stay low

Banded DB alt. side- step squats (stay low)

- Perform jumping squats switching between narrow and wide stance each jump

In-out jump squats

Legs superset 1

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position
- Step the same leg back behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position

DB reverse lunge to curtsy lunge (R. leg)

DB reverse lunge to curtsy lunge (L. leg)

Legs superset 2

- Stand with feet shoulder width apart, holding dumbbells overhead
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Drive up into the balls of your feet, engaging your calves

DB overhead squat to calf raise

- 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/D5

Lethabo Angel

Amazing. It was my first workout on the app and was hard but very worth it.

Beauty

Shania

W1/D1

Portia

Ciara

Your workouts are fun, dynamic, and energizing! Lovin the flow

Shannon

W1/D2

My calves were on fire at the end. That 3 part stance was so intense!

Good- wish there was a video option so they would continue running inclusive of the sets. Makes it good for pacing etc/feel like a class with the playlist
For the calf raises it would be good to include a picture of tow positioning.

W1/D3

Difficulty but got through it. Sweat is real

Lola

Those Dumbbell Supermans …. I had to talk myself into the whole way through 😂

W1/D4

W1/D5

Gisele Rigo

W2/D1

Whewww this workout was so worth it! I’ve been having back issues for the longest and did a stretch after floor tricep workout and it popped! I immediately felt that dull aching pain that’s been lingering for years gone!!!!! God is sooo good!!!!!!!!!!

I’m loving the workouts! I’m only making it through 2 full rounds in about 45 mins but it’s something for me to work up to 💪🏽

Lisa

W2/D2

Sienna

W2/D3

W2/D4

Wk3 day1 done🙌🏾🙌🏾🙌🏾🔥🔥

W2/D5

Was really great! Just wish that “Cool Down” was included.
Love this app as it’s a one-stop shop for my daily workouts.
Just really love to see that something as important as a n after stretch was included.

Lystra Ollivierre

Kanesha

W3/D1

Arms are on fire. Great workout! 💪🏾🔥

W3/D2

A great way to get killed in the gym 🥹 I’m dead but feel good as hell!!

Brieyeah

W3/D3

Triceps are on fire! Great workout! 💪🏾🔥

😮‍💨😮‍💨😮‍💨 that’s all I can say! 

This shit don’t get easier you just get stronger

I feel amazing! Happy to be back to my normal routine again!!!

W3/D4

I’m getting stronger and the shit feels insane 😮‍💨🔥🔥🔥 I am almost at the end of this specific program but I am excited to see COMPLETE CONSISTENCY when I do the next at home program

My butt feels like I upgraded for 16” rims to 22” rims😂

W3/D5

W4/D1

W4/D2

Perfect workout for a rainy Sunday afternoon 🙌🏾🙌🏾🙌🏾👌🏾👌🏾🔥🔥🔥

Great way to start my day! I feel amazing!

W4/D5

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