Name: Playbook - Chanel DeLisser - W4/D5
Uploaded: 2024-03-04T18:10:49.604Z
Duration: 60 min
Description: W4/D5

It took me nearly 2 hours to execute 😩 but so worth it! 🥵💪🏾

Shardaa

Dionne

Tough workout but I was able to push through! 💪🏾🔥

Elizabeth

I love this workout!!!! Body on 🔥🔥🔥

Christina McDuffie

Pria

Renee

I’m even going heavier 💪💪🏋️‍♀️🏋️‍♀️

Bella

Legs on fire after Miami carnival already but I needed this 💪🏾💪🏾💪🏾💪🏾💜

DutchDaDutchess

*TOTAL BODY BURN / HIIT CARDIO*
- DB= Dumbbell 
- BB= Barbell 

- 5 min. dynamic warm-up
- 5 min. cardio 


UPPER BODY/ ABS 		
4 exercises (2 supersets)... 3 X 15 reps		
SS 1		
Med ball slams 		
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 15 reps 		
SS 1		
Glute focused DB hyperextension		
Banded abductor squats (alt. bet standing & sitting on bench) 		
		
SS 2		
Cable foot elevated diagonal glute cable kicks (R.leg) 		
Cable foot elevated diagonal glute cable kicks (L.leg)		
		
		
LEGS 		
4 exercises (2 supersets)... 3 X 15 reps 
SS 1		
Smith machine step ups (R.leg)... use bench 	
Smith machine step ups (L.leg)... use bench
		
SS 2		
BB reverse lunge to curtsy lunge (R. leg) 		
BB reverse lunge to curtsy lunge (L. leg)		
		
		
CALVES		
3 exercises... 3 X 20 reps 		
Seated machine calf raises (toes-in)		
Seated machine calf raises (toes-out)		
Seated machine calf raises (neutral stance)

- Set treadmill incline to 5
- Set speed between 3.0 - 5.0 mph

Complete the jog for a total of 5 minutes.

5- MINUTE JOG

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med ball slams

- 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

- Start in the prone position with weights held to your chest 
- You want to internally rotate your shoulders and deliberately round your upper back (You want to make sure the majority of the tension is in your glutes on the contraction)
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings
- Pause for a second at the bottom, and initiate the movement by contracting your glutes as hard as possible, then raise back up to the starting position (Try to imagine initiating the movement by squeezing your butt cheeks together)
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Glute focused DB hyperextension

- 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

- Using a ankle attachment use a low cable pull and perform leg kickbacks with your foot behind in a diagonal fashion

Cable foot elevated diagonal glute cable kicks (R.leg)

Cable foot elevated diagonal glute cable kicks (L.leg)

Glutes superset 2

- Set a bench in the center of the smith machine
- Place one foot up onto the bench and push through your heel to stand up
- Lower back down with control and repeat

Smith machine step ups (R.leg)... use bench

Smith machine step ups (L.leg)... use bench

Legs superset 1

- With a barbell on your back step back and across into a curtsy lunge

BB reverse lunge to curtsy lunge (R. leg)

BB reverse lunge to curtsy lunge (L. leg)

Legs superset 2

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed inward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes in)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed outward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes out)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed forward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (neutral)

Calves

W4/D5

Kelbie

Great, helped raise the bar for my workouts

Tequila

Baby it was intense but I pulled through and did what needs to be done.

Latifah

W1/D1

Candice

The trio towards the end always gets me 🥲

Charity

My arms are officially screaming, but it’s totally worth it.

W1/D2

Baybeeee I’m tired lol great workout tho

Whitney

Ruth

W1/D3

Tlhogi

W1/D4

Great workout though I had to improvise on some due to my heavy chest. I pulled through.

Tremely

W1/D5

Beast mode: on
Definitely felt the burn with this workout

W2/D1

Cherrelle

W2/D2

W2/D3

Krystal

W2/D4

W2/D5

Glutes and Legs are firm yet juicy asf OHKay!

W3/D1

W3/D2

W3/D3

Love this workout I’m getting really good results i the upper area got my coworkers asking me do I workout … y yes I do

Frenchii

E Bulcis

W3/D4

This took me forever but did it 🔥❤️

Those reverse lunges and smith machine step ups humbled me real quick

Tameika

W3/D5

Great workout as always! 💪🏾🦵🏾🔥

Kurkessa Springs

First day back after vacation and I’m out of it 😩

Shurida

W4/D1

Ariana

Finished!!! Yay!!! W4d2!!! 🥳🥳💪💪

Maria

W4/D2

Great workout need all the lower body workouts 💪 🤩

W4/D3

Brooks

Andrea

W4/D4

Kanesha

Charmell

W5/D1

I love upper body but it also seems to be my longest days.

Kennedy

W5/D2

Great workout as always! 🦵🏾🔥🏃🏾‍♀️

W5/D3

Morgan

The workout is a 10/10, but could you incorporate more intense supersets for the abs pls.

Shaquoya

W5/D4

Great workout as always! 💪🏾🦵🏾💯🔥

W5/D5

Almost there! Was fantastic…and I feel amazing!
P.S: Still wishing that a cool down/stretch was included in the workout!

Lystra Ollivierre

W6/D1

🤑🥰Kesh😍❤️

Arm game tiiiiiggggghhhhhttt!!!!!!💪💪💪💪

W6/D2

Almost done!! Glad I came out, almost skipped!!

Andreca

W6/D3

Very challenging! Those around the world's were 😮‍💨

Janine

Keep them coming one more to go in this problem let's go

W6/D4

Keshia

I can’t believe I completed this challenge. This is a big accomplishment for me. Results have been amazing. Thank you Chanel! ♥️

What an amazing challenge!!! I’m ready for the next one! 💪🏾🦵🏾💯🔥🏃🏾‍♀️

W4/D5

Community

More workouts from Chanel DeLisser