Name: Playbook - Chanel DeLisser - W5/D1
Uploaded: 2024-03-04T18:10:49.478Z
Duration: 60 min
Description: W5/D1

Kanesha

E Bulcis

Charmell

Dionne

Week 5!!! Yay!!! It’s been a tough challenge, esp. w eating right, but I’m super proud bc I have gotten so much stronger!!! I am also firmer, so….☺️☺️☺️🏋️‍♀️

Maria

Elizabeth

Kennedy

Brittany

India

Thank you so much for these workouts 🏋️‍♀️ I am seeing major results. 🤸🏽‍♀️🤸🏽‍♀️

Bella

Brittney

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 

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

ABS	
3 exercises ... 3 X 15 reps 	
Med ball lying toe taps 	
Med ball standing oblique crunch (R.side)	
Med ball standing oblique crunch (L.side)	
	
	
QUADS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
Leg press (narrow stance) 	
Leg press (wide stance)	
	
SS 2	
DB bulgarian split squat (R. leg) 	
DB bulgarian split squat (L. leg) 	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 20 reps 	
SS 1	
Smith machine hip thrusts 	
Cable kneeling glute rasies 	
	
SS 2	
Elevated cable straight leg kickback (R. leg)	
Elevated cable straight leg kickback (L. leg)

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 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Begin in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Roll back down and repeat

Med ball lying toe taps

- Stand holding a med ball overhead
- Bring the med ball down as you raise your knee to meet the med ball forward of the body
- Extend back to starting position

Med ball standing oblique crunch (R.side)

Med ball standing oblique crunch (L.side)

- Keeping your back flat against the pad
- Place your feet in a narrow stance on the platform
- Unlock the platform
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press (narrow stance)

- Keeping your back flat against the pad
- Place your feet in a wide stance on the platform
- Unlock the platform
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press (wide stance)

Quads superset 1

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

DB bulgarian split squat (R. leg)

DB bulgarian split squat (L. leg)

Quads superset 2

- Support your entire body on a bench and the bar across your hips
- Drive through your heels, raising your hips
- Contracting the glutes at the top
- Lower with control

Smith machine hip thrusts

- From a kneeling position perform cable pull throughs using a low pulley and rope attachment

Cable kneeling glute raises

Glutes superset 1

- Start standing on an elevated surface with one ankle attached to the cable
- Raise your attached leg straight back behind you, engaging your glutes
- Lower your leg with control

Elevated cable straight leg kickback (R. leg)

Elevated cable straight leg kickback (L. leg)

Glute superset 2

W5/D1

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

Shardaa

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

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!!! 🥳🥳💪💪

W4/D2

Great workout need all the lower body workouts 💪 🤩

W4/D3

Brooks

Andrea

W4/D4

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

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

W4/D5

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

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! 💪🏾🦵🏾💯🔥🏃🏾‍♀️

W5/D1

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