Name: Playbook - Chanel DeLisser - W5/D4
Uploaded: 2024-03-04T18:10:48.893Z
Duration: 60 min
Description: W5/D4

Sianadeye

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

Whitney

Elizabeth

Destinee

My upper body has gotten stronger! 💪🏾💪🏾💪🏾

Brittney

I am totally seeing muscles in my back 🤸🏽‍♀️🤸🏽‍♀️💪💪

Bella

Nicole

Tedra

Jeandaura

THURSDAY

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

- Shoulder twists 
- Arm circles 
- Tricep stretch 
- Downward facing dog

——————————————————————

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

- Scissor jumps
- Butt kicks
- Suicide planks 
- Plank (on elbows)

——————————————————————

BACK: 
4 sets of 15 reps each

- Machine Iso row
- Dumbbell Lying Rear Delt Raise

——————————————————————

TRICEPS: 
3 sets of 15 reps each

- Tricep dip machine 
- Seated Dumbbell Triceps Extension
- Bench dips

——————————————————————

SHOULDERS: 
4 sets of 15 reps each

- Seated lateral raises 
- Squat to shoulder press

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

- Shoulder twists 
- Arm circles 
- Tricep stretch 
- Downward facing dog

- Twist your whole body towards one side 
- Repeat on the opposite side
- Focus on full range of movement

Shoulder Twists

- Stand with your arms elevated to the sides
- Make circles with your arms to loosen up your shoulders

Arm circles

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward facing dog

Warm up

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

- Scissor jumps
- Butt kicks
- Suicide planks 
- Plank (on elbows)

__________________________________________

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

- Start by jumping one foot behind you and one in front 
- Quickly switch feet and continue switching
- Swing your arms and increase speed as comfortable

Scissor Jumps

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes

Butt kicks

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Suicide planks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (on elbows)

HIIT

BACK: 
4 sets of 15 reps each

- Machine Iso row
- Dumbbell Lying Rear Delt Raise

__________________________________________

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

- Sit with your chest against the pad
- Pull the handles towards your ribs
- Slowly allow arms to extend and repeat

Machine Iso Row

- Lying face down on a flat bench
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell Lying Rear Delt Raise

BACK

TRICEPS: 
3 sets of 15 reps each

- Tricep dip machine 
- Seated Dumbbell Triceps Extension
- Bench dips
__________________________________________

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 with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Tricep dip machine•

- Start in a seated position with your arm overhead, palm facing the front
- Keep your elbow close to your head
- Allow the dumbbell to lower behind your head
- Return to start and repeat
- Keep your core tight

Seated Dumbbell Triceps Extension•

- 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

SHOULDERS: 
4 sets of 15 reps each

- Seated lateral raises 
- Squat to shoulder press 

__________________________________________

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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated Lateral Raise•

- Begin with a dumbbell in front of your chest
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up
- Press the dumbbell up directly overhead
- Return to start and repeat

Squat to shoulder press

SHOULDERS

W5/D4

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*

Christina McDuffie

W5/D1

Tremely

W5/D2

Camille

W5/D3

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!!!

W5/D4

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