Name: Playbook - Chanel DeLisser - W4/D5
Uploaded: 2024-03-04T18:10:48.845Z
Duration: 60 min
Description: W4/D5

Kanesha

Well I completed those 4 weeks now i’m ready to tackle another 4wks 💪🏻💪🏻 These are well put together exercises, i am very pleased I joined this program!

Janella

Whew I can’t believe I’m done 🙌🏾 great workout as always 💦🔥🥵 loving my progress from day 1 to today 💪🏾

Finally finished, it was Challenging but AMAZING!!

Kowanza

I did it! I'm so proud of myself for finishing this challenge!!!

Tricia

Felt good getting the workout done. While I took it slow due to my knee not feeling the best I still got it done. Thankful for this challenge

Cary

⭐️🎉⭐️🎉⭐️🎉⭐️🎉⭐️🎉
Finished up the last workout of the challenge reflecting on where I started vs how it’s going… From the strength and power, to the muscle and flexibility. I’ve been maturing into a level of endurance that I could once only imagine embodying. Went out STRONG 💪🏾

Kasindra

I did it ! We did it! Proud of myself for staying committed to the process. I hadn’t ever been serious to working out until this Chanel so thank you. I love the progress I see and as well the confidence. I plan to continue to add working out and eating healthier  to my lifestyle and routine because the results to your overall well-being. AMAZING ! I can finally say I’m becoming my own body goals thanks to you. Not exactly where I wanna be but. I love what I see when I loook in the mirror. Thanks again ! Wild recommend your program to anyone.

Aryielle

This workout wasn’t playing no games!! Could of kept those dang side plank crunch things 🤣☠️ This challenge definitely was a great kick in the butt after so long of walking past all my workout gear 🫣 ❤️

Portia

Great workout to end the challenge. Definitely feel myself getting stronger!! 💪🏾🔥

Elizabeth

W4/D5 ! We made it baby!!! Today’s workout was amazing!!!!

Lawren Rae

Can’t believe we’re already at the end 😭🔥🔥🔥

Leah

Shay

Marilyn

Rhonda

Challenge week 4 day 5 complete done I’m so happy to finish this work even though I’m not feeling well today naa no give up I has to finish you know I could not believe I’m getting better and stronger by these days 🤟💪😊❤️

This challenge has improved my mental, emotional and physical health drastically 🥳🫂 I am beyond grateful 🥹🙏🏼🤗

Jenny

Challenge accomplished & feeling fearless! Thank you!

Oyinkan

Challenge complete and I can truly see I’m more toned and stronger 😎😎

Sianadeye

Challenge Completed 🙌🏾💪🏾💯,girlll I think I said several cursing words to you on this one..9 sets geesh 😳!! Was an awesome workout though. Let's go Ladies, you got this🙌🏾💯

Sanota

* 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

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

Good workout, fav workout so far💪🏾🙂.

Tracey

W2/D4

I feel myself improving every week!! 7 weeks in 👏🏽💪🏽

Thank you… i always stop here so fingers crossed

W4/D5

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