Name: Playbook - Chanel DeLisser - W5/D5
Uploaded: 2024-03-04T18:10:49.509Z
Duration: 60 min
Description: W5/D5

Kanesha

Great workout as always! 💪🏾🦵🏾💯🔥

Kurkessa Springs

Elizabeth

Christina McDuffie

Aaliyah

DutchDaDutchess

I’m loving how my body is transforming 🥰🤸🏽‍♀️🦵💪🏋️‍♀️

Bella

*TOTAL BODY BURN / HIIT CARDIO*
- DB= Dumbbell 

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


UPPER BODY/ ABS 		
4 exercises (2 supersets)... 3 X 15 reps		
SS 1		
Half burpee w/ DB curls 		
Plank shoulder taps 		
		
SS 2		
Lying DB chest press w/ elevated ISO leg hold 	
Spiderman planks 		
		
GLUTES		
4 exercises (2 supersets)... 3 X 15 reps 		
SS 1		
Cable foot elevated lateral kicks (R. leg) 		
Cable foot elevated lateral kicks (L. leg)		
		
SS 2		
Cable pulse kickbacks w/ bench support (R. leg) 
Cable pulse kickbacks w/ bench support (L. leg) 		
		
LEGS 		
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1		
Heels elevated cable goblet squat 		
Kettlebell swings 		
		
SS 2		
Smith machine step ups (R.leg)... use bench 	
Smith machine step ups (L.leg)... use bench		
		
CALVES		
3 exercises... 3 X 20 reps 		
Seated machine calf raises (toes-in)		
Seated machine calf raises (toes-out)		
Seated machine calf raises (neutral stance)

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

- Start with dumbbells in both hands
- Lower the dumbbells to the ground and jump your feet back into a high plank position
- Jump your feet back in to your hands
- Staying in the bottom of a squat position
- Curl the dumbbells, engaging your biceps

Half burpee w DB curls

- 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

Upper body/Abs superset 1

- Lay back with your legs elevated
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Lying DB chest press w elevated ISO leg hold

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spiderman planks

Upper body/Abs superset 2

- Use an ankle attachment and a low pulley 
- Stand sideways to the cable and perform lateral leg raises to the side.

Cable foot elevated lateral kicks (R. leg)

Cable foot elevated lateral kicks (L. leg)

Glutes superset 1

- With the cable around your ankle, place the opposite knee on the bench for support 
- Kick your leg back and up
- Engage your glutes and pulse your leg up and down

Cable pulse kickbacks w bench support (R. leg)

Cable pulse kickbacks w bench support (L. leg)

Glutes superset 2

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swings

Legs superset 1

- Set a bench in the center of the smith machine
- Place one foot up onto the bench and push through your heel to stand up
- Lower back down with control and repeat

Smith machine step ups (R.leg)... use bench

Smith machine step ups (L.leg)... use bench

Legs superset 2

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed inward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes in)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed outward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes out)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed forward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (neutral)

Calves

W5/D5

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/D5

Community

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