Name: Playbook - Chanel DeLisser - W5/D2
Uploaded: 2024-03-04T18:10:49.486Z
Duration: 60 min
Description: W5/D2

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

Tameika

Maria

Kennedy

Ashanti

Pria

Omg this was intense 😫😫 Arms on 🔥🔥🔥🔥

Bella

Farrah💜

*HIIT CARDIO + ABS + UPPER BODY *
- DB= Dumbbell 

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


HIIT CARDIO + ABS (4 rounds... TIMER: 25 SEC ON X 15 SEC OFF)
Plank shoulder taps  	
Twist squat jumps 	
DB push press jacks 	
DB overhead march 	
	
	
BACK 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
Cable crossover reverse flys 	
Kneeling cable face pull	
	
SS 2	
Banded body weight pull ups (alt. move: machine assisted pull ups)	
Seated incline DB rows 	
	
	
BICEPS X SHOULDERS 	
3 exercises ... 3 X 15 reps	
Alt. DB lateral lunge to bicep curl (use 1 DB) 	
Seated bent elbow lateral raise	
Db lateral raise to hammer curl 	
	
	
	
TRICEPS	
4 exercises (2 supersets)... 3 X 15 reps	
Modified push ups to DB taps	
Underhand cable tricep extensions 	
	
SS 2	
DB bent over tricep kickbacks  	
Bench dips

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 25 secs of exercise #1  —> then rest 15 secs
* Do 25 secs of exercise #2 —> then rest 15 secs
* Do 25 secs of exercise #3 —> then rest 15 secs
* Do 25 secs of exercise #4 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank shoulder taps

- Sit your hips back and down into a squat
- Extend your legs to come up
- Slight hop and turn your body (about a quarter turn)
- Hop back to starting position
- Repeat turning to the opposite side
- Alternating back and forth for time or reps

Twist squat jumps

- 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 a dumbbell in each hand with your arms extended overhead
- March your feet

DB overhead march

HIIT CARDIO + ABS

- Perform cable crossover reverse flies using two high cables

Cable crossover reverse flys

- Get into a half kneeling position and hold the cable rope attachment with both hands
- Pull the rope towards your face keeping your elbows high and wide 
- Release to full arm extension

Kneeling cable face pull

Back superset 1

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded BW pull-ups (Alternative: Machine assisted pull ups)

- Lying with your chest supported on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Seated incline DB rows

Back superset 2

- Hold a dumbbell by its ends in your hands in front of your body
- Step into a lateral lunge and curl the dumbbell 
- Step back to the center 
- Alternate back and forth

Alt. DB lateral lunge to bicep curl (use 1 DB)

- From a seated position, hold the dumbbells with bent elbows
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB seated bent elbow lateral raise

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Curl the dumbbells with your palms turned inward (facing the midline of your body)
- Lower the dumbbells to the starting position

DB lateral raise to hammer curl

Biceps/ Shoulders

- Perform push-ups off your knees
- At the top, reach forward and tap the top of a dumbbell with one hand
- Alternating back and forth for time or reps

Modified push ups to DB taps

- Stand tall, abs engaged and upper arms locked at your sides
- Hold the bar with an underhand grip
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Underhand cable tricep extensions

Triceps superset 1

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips -

Triceps superset 2

W5/D2

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.

W5/D2

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