Name: Playbook - Chanel DeLisser - W1/D1
Uploaded: 2024-03-04T18:10:48.599Z
Duration: 60 min
Description: W1/D1

Delicia

Desiree

Misha

I’ve been training consistently for a few months now and I needed to switch up my routine. This was the perfect level of intensity for me and just the change I needed to continue my journey 😁

Christian

First day completed. My body feels amazing!

Kyla

New year same stuff just at a different time!! 2024 I will have MORE!!!

Michelle

Hillary

Jasmine

Tyshika

Loved this workout my butt is on fire 😩😂💪🏾

Amanda

alexandria

This totally kicked my ass. I wanted to throw up. Pushed through it. I loved this

Danielle

Legs are hurting real good right now 💪🏾🦵🏾

Apryl

Gisele Rigo

Joefelia

Hard lol. Just starting back after 6mths!!

Nella

Justina

This was killer, I was getting lightheaded on them BB thrust

Meka

Maria

Melody

Kurkessa Springs

Trenae

Sianadeye

This workout plan set the tone for the weeks to come. 🩷

Joel

Dahiana

Jessica Lauder

Odalis

Marra

By far one of the best workouts ever!! You name it I’ve done as far as working out goes, and this sessions kicks my butt!!

Ashley

Sienna

Loved it! Feel muscles I don't think I've ever felt before!

Princess

Kanesha

The workout was great I wanted to push through and finish it all but I just couldn’t, also I was tired of waiting on machines when I wanted to move on. Overall great workout and I’m gonna push harder tomorrow.

Reagan

My first class for today is amazing 🥰❤️

Confam Diamond

Monica

Shakina Hinton

That was a workout. My legs hurt. I felt like I mastered something.

Olicia

Yasmin

Nycole

Kisha

Intense but amazing workout. Had me sweating everywhere

Lelethu

Great leg workout I'm feeling it already!

Ayana

Great workout for beginners. Back in the gym after months

Tash

Leasha

Great workout , challenging but doable. Thank you!

Ariel Walker

Tremely

All I can say is this workout humbled my ass real quick. I feel amazing because I pushed myself and got through it. Chanel you the G.O.A.T

Brandi

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 
- BB= Barbell 

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


MONDAY	
ABS	
3 exercises ... 3 X 15 reps 	
DB alt. plank rows 	
DB alt. leg raises with reach	
DB full toe taps 	
	
	
	
QUADS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
leg press (narrow stance)	
leg press (wide stance)	
	
SS 2	
quad extensions 	
smith machine sumo squats 	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
BB hip thrusts 	
BB hip thrusts pulses 	
	
SS 2	
glute focused DB hyperextension	
DB sumo squat pulses

- Set treadmill incline to 15
- Set treadmill speed between 2.0 - 3.0 mph

Complete the treadmill incline walk for a total of 5 minutes.

5- MINUTE TREADMILL INCLINE WALK

- Come into plank position with a dumbbell in each hand
- Make sure your back is straight and your hands are stacked under your shoulders
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Lower the dumbbell with control
- Repeat the row movement, alternating arms without losing the stability of your plank

DB alt plank rows

- Lying with your legs and arms extended, light dumbbells in each hand
- Alternately raise one leg, reaching the opposite hand toward your toes, lifting your upper body off the floor
- Lower with control
- Alternating back and forth for time or reps

DB alt. leg raises with reach

- Lying on the ground with both your legs and arms extended upward
- Crunch up, reaching the dumbbells toward your toes
- Lower with control

DB full toe taps

- Keeping your back flat against the pad
- Place your feet in a narrow stance on the platform
- Unlock the platform
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press (narrow stance)

- Keeping your back flat against the pad
- Place your feet in a wide stance on the platform
- Unlock the platform
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press (wide stance)

Quad superset

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet))
- Make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale (Ensure that the rest of the body remains stationary on the seat)
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Quad extension

- Stand in a wide toed out stance, bar across the upper back
- Lower into a squat by sitting the hips back and down to parallel 
- Stand up to full extension

Smith machine sumo squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

BB hip thrusts

- Perform hip thrust pulses at the top of the hip thrust movement

BB hip thrusts pulses

Glute superset

- Start in the prone position with weights held to your chest 
- You want to internally rotate your shoulders and deliberately round your upper back (You want to make sure the majority of the tension is in your glutes on the contraction)
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings
- Pause for a second at the bottom, and initiate the movement by contracting your glutes as hard as possible, then raise back up to the starting position (Try to imagine initiating the movement by squeezing your butt cheeks together)
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Glute focused DB hyperextension

- Stand in a wide toed out stance with a dumbbell forward of the body
- Lower into a squat and pulse up and down for time or reps

DB sumo squat pulses

W1/D1

This was a serious workout.  But I completed it.  Thank you❤️

Planomore21*

pressure! i enjoyed it, although i do wish the order of the exercises were coordinated. at the gym when you leave a station its challenging to have to go back to soon after… otherwise pressure 💪🏾

Jazie

W1/D2

People watch out, your calves will be on fire 🔥🙃

Gym didn’t have some of the necessary equipment but was able to do alterations. Great workout! 😀

W1/D3

Excellent workout, feeling accomplished! 😃

Shardaa

W1/D4

W1/D5

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Such an improvement from first challenge.

W2/D1

Mimi

They asked was a trainer today!!!😂 thanks to COCO FITNESS!!!

W2/D2

I'm always excited to do this exercises but after the set of workouts, I be over it. These workouts be kicking my butt and all I can say is how you really tryna kill me, roll my eyes at the end of every set, and fall out. Loving the results tho.

Cherrelle

Tiera

W2/D3

Tough workout. Truly felt the burn from the triceps, but gonna keep grinding

Charchar

W2/D4

Ebony

Andrea

W2/D5

I’m absolutely dead after this workout.

Abigail

Did you mean to put 20 for abs? They hurt.

W3/D1

Finally able to finish all sets in 60-70minutes🎉

W3/D2

That workout was awesome. I even did a little extra of my own because I was feeling myself!

W1/D1

Community

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