Name: Playbook - Chanel DeLisser - W5/D1
Uploaded: 2024-03-04T18:10:48.882Z
Duration: 60 min
Description: W5/D1

Whitney

Sianadeye

Christina McDuffie

My legs are on fire 🦵🏽🦵🏽🔥🔥🔥

Renee

This was a tough workout. Even the warmup felt like a workout. Definitely felt the burn on this one. Great workout! 🔥🔥💪🏾💪🏾

Elizabeth

I feel stronger in this second round 👏🏾👏🏾👏🏾👏🏾

Aisha

Brittney

Bella

This was so challenging! But getting stronger each day !

Samantha

Great workout. All the squat variations were killer 🔥

Nicole

Katrina

Tedra

Ayessa Fabro

Jeandaura

Thanks girl!! You gon keep me thick.. 😎🔥🔥💪🏾💯

Arnell

Phiwa

Challenging but good! Took me longer to get through today

Naeemah

MONDAY

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Bodyweight squats
- Banded side steps
- Banded straight leg kickback (right leg) 
- Banded straight leg kickback (right leg) 

——————————————————————

HIIT CARDIO:
4 sets each (25 sec ON / 10 sec OFF)

- Burpee
- Twist squats 
- Pulsating squats 
- Mountain climbers

——————————————————————

ABS:
3 sets of 20 reps each

- Decline crunches
- Reverse crunches
- Plank ups 

——————————————————————

QUADS: 
3 sets of 15 reps each

Superset 1:
- Dumbbell Single Leg Squat (right leg) 
- Dumbbell Single Leg Squat (left leg) 
- Dumbbell squats

Superset 2:
- Smith machine squats
- Sumo Squat (Dumbbell or Kettlebell)

——————————————————————

GLUTES:
3 sets of 20 reps each

- Cable glute kickbacks (right leg) 
- Cable glute kickbacks (left leg) 
- Kettlebell swings

5 MINUTE WARM UP:
(2 sets each | 35 sec each move) NO REST

- Bodyweight squats
- Banded side steps
- Banded straight leg kickback (right leg) 
- Banded straight leg kickback (right leg)

- Stand with feet shoulder width apart
- 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
- Your knees should be inline with your toes

Bodyweight squat

- Place band just above your knees
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Banded side steps

- Position yourself on your hands and knees and band just above your knees
- With your leg straight behind you
- Kick your leg up toward the ceiling, engaging your glutes 
- Return to starting position

Banded straight leg kickback (right leg)

Banded straight leg kickback (left leg)

Warm up

HIIT CARDIO:
4 sets each (25 sec ON / 10 sec OFF)

- Burpee
- Twist squats 
- Pulsating squats 
- Mountain climbers
__________________________________________

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 10 secs
* Do 25 secs of exercise #2 —> then rest 10 secs
* Do 25 secs of exercise #3 —> then rest 10 secs
* Do 25 secs of exercise #4 —> then rest 10 secs
* Then repeat sequence until all rounds are completed

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start with feet shoulder width apart
- Jump your feet to one side press your hips back and lower down to 90 degrees
- Jump back to starting squat and repeat on the opposite side

Twist squats

- Stand with feet shoulder width apart
- Lower into the bottom of a squat 
- Start standing back up and stop short of full extension 
- Pulse for desired reps

Pulsating Squats

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

HIIT

ABS:
3 sets of 20 reps each

- Decline crunches
- Reverse crunches
- Plank ups

__________________________________________

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 20 reps of exercise #1  —> then rest 15 secs
* Do 20 reps of exercise #2 —> then rest 15 secs
* Do 20 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline crunches

- Place your arms extended by your sides 
- Keep your knees bent to 90 degrees
- Lift your knees towards your chest
- Lower down and repeat

Reverse Crunch

- Begin in an elbow plank position 
- Lift your glutes up to the ceiling forming an elbow pike with your body
- Lower back to starting position

Plank ups

QUADS:
3 sets of 15 reps each

Superset 1:
- Dumbbell Single Leg Squat (right leg) 
- Dumbbell Single Leg Squat (left leg) 
- Dumbbell squats
__________________________________________

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  (right leg) —> then rest 15 secs
* Do 15 reps of exercise #2  (left leg) —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- With your feet in a staggered stance, holing dumbbells at your sides
- Lower down until both knees are at 90 degrees
- Extend your legs to come back up
- Work both sides

Dumbbell Single Leg Squat (right leg)

Dumbbell Single Leg Squat (left leg)

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell Squats

QUADS

QUADS: 
3 sets of 15 reps each

Superset 2:
- Smith machine squats
- Sumo Squat (Dumbbell or Kettlebell)
__________________________________________

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 30 secs
* Then repeat sequence until all rounds are completed

- Start with the bar behind your back and feet shoulder width apart
- Lower slowly to 90 degrees
- Keeping your chin and chest up
- Drive up through your heels

Smith Machine Squats

- Start in a wide squat position, toes pointed out 
- Hold the weight in front of your chest
- Squat down as far as possible while pushing knees apart
- Drive back up through your heels

Sumo Squat (Dumbbell or Kettlebell)

GLUTES: 
3 sets of 20 reps each

- Cable glute kickbacks (right leg) 
- Cable glute kickbacks (left leg) 
- Kettlebell swings 
__________________________________________

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 20 reps of exercise #1  (right leg)—> then rest 15 secs
* Do 20 reps of exercise #2 (left leg)—> then rest 15 secs
* Do 20 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- With the cable around your ankle
- Hinge at the hip lean forward 
- Kick your leg back and up
- Engage your glutes
- Slowly lower down and repeat

- 15 reps each leg

Cable glute kickbacks (right leg)

- With the cable around your ankle
- Hinge at the hip lean forward 
- Kick your leg back and up
- Engage your glutes
- Slowly lower down and repeat

Cable glute kickbacks (left leg)

- With chest lifted and core engaged bend at the waist
- Allow the kettlebell to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow the kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

GLUTES

W5/D1

It was rough. I wonder if the next days will be the same routine. Ugh. I will get faster.

Kinthesia

Killed me - my only gripe is hip thrust and squats take everything out of me. Wish they were fronted towards the beginning of the workout. I was losing energy and hope lol

Cordell Riddick

Zarah

W1/D1

Perfect workout! Love the HITT + Ab workout at the front of the workouts!

Joel

E Bulcis

W1/D2

Great day 3. Only issue was equipment availability in the gym. I improvised a bit but I don’t feel guilty bc I know I put in work.

R1-W1-D4 holy legs are killing me from the last workout. Now I feel stronger

W1/D3

It was awesome my triceps feel so hard !!!🔥

Olga

W1/D4

R1W1D5 redo week over feeling great glad I repeated week one now on to week 2

Michelle

W1/D5

Traci

Kendra Anderson

W1/D6 *OPTIONAL*

It was amazing and I feel Strong!! 💪🏽

R1W2D1 feeling sick bit pushed thru until last workoutbhad to skip day 2 hope to be better 🙏 🙂 💪

W2/D1

Ninoshkari

Had to up weight as I’ve gotten stronger 😩🙌🏽

W2/D2

That was rough. The adductor was broke . Ran off to church. Lol

W2/D3

Noodlessss my armssss but I went up in weight 💪🏽😊

W2/D4

The shape and endurance I’ve built is insane!!

W2/D5

W2/D6 *OPTIONAL*

I had to the nerve to do cardio before this workout whew! 4 miles 28 minutes + this equals working out next year in January from
Todays date to 11/21/23 😫

🤑🥰Kesh😍❤️

Viridiana Maza

W3/D1

W3R1D1 skip real day one holiday working out Saturday 5l2 even out

Chacerin

Jayda Ervin

W3/D2

Lehua

W3/D3

Goodness my traps and arms are on fire🥹

W3/D4

This was fun yet challenging towards the end

W3/D5

W3/D6 *OPTIONAL*

Definitely feeling the burn but always enjoying my progress & results. 💪🏽

Jasmine

W4/D1

Whew... I can tell I missed 2 days but I got it DONE!!!

Awesome workout!!! 5+⭐️’s‼️Loved this back and arm work out!!!

Maria

Latoya Franklin

W4/D2

Always a great work out! Staying consistent week 4

It was a good work out but I was anxious the whole time. I’m glad I got the whole work out in and didn’t get carried away w my feels.

W4/D3

Great!! Arms are on fire. Had to perfect my form!

W4/D4

Lauren

W4/D5

I love me some cardio 🤸🏽‍♀️🤸🏽‍♀️

Didn’t believe I could do it but a 20 minute comedy skit kept me going.

Esther

W4/D6 *OPTIONAL*

Tremely

W5/D2

Camille

W5/D3

My heart rate got up to 150!! Best push ever!!!

W5/D4

W5/D5

W5/D6 *OPTIONAL*

Amazing workout! Everything burns right now 🔥🔥🔥

W6/D1

W6/D2

Adahina

W6/D3

Almost there!! 🔥 I’m so much stronger!

Imani

W6/D4

So so good!! Thank you for this dope program. Booty big, and on flat flat, health on TEN TEN!!!

W6/D5

Never thought i could do 30 minutes on the stairstepper🙌🏽🙌🏽🙌🏽

W5/D1

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