Name: Playbook - Chanel DeLisser - W5/D2
Uploaded: 2024-03-04T18:10:48.887Z
Duration: 60 min
Description: W5/D2

Sianadeye

Maria

Tremely

Got the flu right after Christmas and had to stop at the end of week 4 for about 2 weeks 🥴😩. Great workout, feels good to be back.

Jayda Ervin

Whitney

Jazmyne

Kefentse

Brittney

Bella

Samantha

Workout was great. My arms feel like jello

Nicole

Katrina

I am seeing great results. I’m now more motivated to push💪🏾💪🏾🔥🔥🔥

Kadija Fran

Ayessa Fabro

Im Beat thank youu girll❤️🥰🙏🏾

Jeandaura

TUESDAY

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

- Neck rotations 
- Mid back turns
- Shoulder stretch 
- Back extension stretch 

——————————————————————

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

- Static Lunge Around the World
- Shoulder taps 
- Alternating renegade rows
- Plank jacks

——————————————————————

ABS:
3 sets of 20 reps each

- Scissor kicks 
- Toe touches 
- Alternating heel touches

——————————————————————

BACK: 
3 sets of 15 reps each

Superset 1:
- Bent over dumbbell row 
- Cable face pulls

Superset 2:
- Straight arm pulldown
- Seated cable rows

——————————————————————

BICEPS: 
4 sets of 15 reps each

- Spider curls
- Incline hammer curls

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

- Neck rotations 
- Mid back turns
- Shoulder stretch 
- Back extension stretch

- Rotate your neck in a circular motion, both directions
- Focus on mobility

Neck Rotations

- Rotate upper body from side to side
- Focus on range of motion

Mid Back Turns

- Place both arms together behind your back
- Lift as high up as you can
- Lower down and repeat

Shoulder Stretch

- Lay face down on the ground
- Use your arms to push your upper body off the ground creating an arch and stretch

Back extension stretch

Warm up

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

- Static Lunge Around the World
- Shoulder taps 
- Alternating renegade rows
- Plank jacks
__________________________________________

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

- Begin with a dumbbell at chest height and both knees bent to 90 degrees
- Hold the lunge position and rotate the dumbbell around your head

Static Lunge Around the World

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Alternating renegade rows

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jack

HIIT

ABS: 
3 sets of 20 reps each

- Scissor kicks 
- Toe touches 
- Alternating heel touches
__________________________________________

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

- Start supine with your legs extended
- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Scissor Kicks

- Holding your legs straight up
- Reach for your toes with both hands

Toe Touches

- Lay on your back with your feet firmly on the ground
- Alternating side to side touch your heels with your hands

Alternating heel touches

BACK: 
3 sets of 15 reps each

Superset 1:
- Bent over dumbbell row 
- Cable face pulls
__________________________________________

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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent over dumbbell row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls•

BACK

BACK: 
3 sets of 15 reps each
 
Superset 2:
- Straight arm pulldown
- Seated cable rows
__________________________________________

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

- Grab the bar with your palms facing down
- Keep a slight bend in the knee and your chest up
- Bring the bar down to your upper thigh
- Pause and return to the initial position

Straight arm pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Rows•

BICEPS:
4 sets of 15 reps each

- Spider curls
- Incline hammer curls 

__________________________________________

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 your chest against the bench
- Curl the dumbbells up towards your shoulders
- Allow your arms to fully extend down
- Repeat

Spider curls

- Lying back on an incline bench
- Curl the dumbbells up Keeping your palms facing each other
- Lower the dumbbells with control

Incline Hammer Curls•

BICEPS

W5/D2

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

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!!!

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*

Christina McDuffie

W5/D1

Camille

W5/D3

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

Elizabeth

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!!!

Aisha

W6/D5

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

W5/D2

Community

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