Name: Playbook - Chanel DeLisser - W1/D1
Uploaded: 2024-03-04T18:10:49.283Z
Duration: 45 min
Description: W1/D1

Amazing ! Good sweat sesh and muscle workout !

Lysandra  Tefinkjian 

Easy moves, BUT if your using heavy enough weight and do mind body connection going slowly, great workout! With a Great sweat going on. If your saying this is an easy workout your doing something wrong. Thanks CoCo. Be back for day 2. 😘

Sarah Ann

Khadija

Sheena

Amazing!!! This workout program is BY FAR the best!!!!

Angelica

First day back after a long time off.. I struggledddd, but this was a great workout!

Carissa

It was hard and rewarding. See you tomorrow.

Shavonne

I nearly died, but I’m glad that I overcame my mind.

Patrice

It was a great workout. Made me push myself and broke a good sweat. I can’t wait to see myself six weeks from now.

Nikeia

Kiana

Sham

Frenchii

It was a great start for me! It made me realize how out of shape I am but I got this! I will NOT be defeated!

Kristen P.

Very challenging as a beginner it took me 2 hours to finish it 😭😭😭

Kholie

It took me a bit longer then I expected to get through all the exercises but I’m giving myself grace since it’s my first day back. I loved every bit of the recommended workouts for Day 1 and definitely felt the burn:)

Loren Symone

I’m really out of shape can barely complete each round

Elowesha

Elizabeth

First day after a 2 year break from the gym and is really good, looking forward to tomorrow’s workout.

Gilinda

Chelsea

Fasha

My legs are noodles lol but such a good burn!!

Tamekia

The exercises are very good, enjoyed them. Looking forward for tomorrow.

Ruth

Ora Wade

Took me a while to get through as I am out of shape at the moment. But using this as a diary to keep going. Only did one set of the last workouts

Lamecia

Amazing workout! So challenging and so fun ❤️

Cindy

I’m exhausted 😩 but it was such a good workout !!!!

Melissa

Alexis

Ok so this is real real. This ain’t for the weak🔥🔥🔥I’m on fire. But I know imma sleep good tonight.

Najai

Britt

Naadu ago

Sifon

The abs kicked my butt. 1st workout postpartum

Nakeisha

i decided to listen to worship music while doing this workout, and i found myself in tears thinking about how God continues to push me through even when i don’t deserve it! even when i thought i couldn’t push through i would say out loud “i can do ALL THINGS through
 Christ who strengthens me”!! don’t limit Gods abilities!! He will show up in places in your life you’ve never thought of Him showing up in!! He will strengthen your HEART, your MIND, your HABITS, the ENDURANCE He gifts to you everyday. God will not only STRENGHTEN  you mentally, emotionally, spiritually, but physically too! call on Him, He’s waiting on you! you  got this, but more importantly GOD GOT YOU!!!!

mikeya

I did not finish all of day 1. I’ll be back tomorrow to complete day 2

Dawonna

Started a new training program and I'm excited to do it!!! I feel great!!!

Tricia

Lana

I cried doing this...it's tough, but hopefully it gets easier

Nosipho

Just getting back into a consistent routine had to push through bit got it done. Thanks

Chiquita Braxton

Katherine

A little challenging but I pushed through

latresha Brown

Zwigil Malesi

I enjoyed this workout! Had to really push myself. The ab work had my stomach going crazy. Oh I’m gonna be ready for my wedding!!!

Cherice

Sis said challenge and she meant it. You’ll be catching me outside this summer

Precious

Samantha

Claudia

MONDAY	
*5 min. dynamic warm up*	
	
GLUTES 	
Warm up... 2 sets x 15 reps 	
- Banded (kneeling) diagonal glute kicks (R. leg)  
- Banded (kneeling) diagonal glute kicks (L. leg)
- Banded abdcutor squats (alt. bet. standing and sitting on bench) 	
	
- DB 2-count pulse lunge w/ kickback (R. leg)... 3 sets x 12 reps	
- DB 2-count pulse lunge w/ kickback (L. leg)... 3 sets x 12 reps	
	
Superset 
- DB banded hip thrusts ... 3 sets x 15 reps	
- DB banded hip thrusts pulses ... 3 sets x 15 reps 	
HAMSTRINGS:	
Superset 
- DB RDL's ... 3 sets x 15 reps 	
- DB sumo deadlift ... 3 sets x 12 reps 	
	
- DB supported (hold surface) single leg RDL (R. leg)  ... 4 sets x 10 reps 	
- DB supported (hold surface) single leg RDL (L. leg)  ... 4 sets x 10 reps 	
	
ABS:	
... 3 sets x 15 reps 	
- Alt. straight leg bicycle crunches 	
- DB full toe taps 	
- DB chest press w/ leg raise

- Get on your hands and knees with a band around your legs above the knee
- Extend one leg behind you as it crosses over your opposite foot
- Left and kick back the straight leg out and away from your kneeling leg

Banded (kneeling) diagonal glute kicks (L. leg)

Banded (kneeling) diagonal glute kicks (R.leg)

- Stand in front of a box with a band around your legs above the knee
- Squat down and sit on the bench
-Spread your knees apart adding tension to the bands
- Reverse the movement and stand up

* Alt. between standing and sitting on bench

Banded abductor squats

Glute Activation Warm Up

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees and pulse 2x 
- Extend both legs
- Kick your back leg up behind you, engaging your glutes

DB 2-count pulse lunge w kickback (R. leg)

DB 2-count pulse lunge w kickback (L. leg)

DB 2-count pulse lunge w kickback

- With a band around your legs above the knee and a dumbbell held in your lap perform banded hip thrusts.

DB banded hip thrusts

- Place a band m just above the knees
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Pulse

DB banded hip thrusts pulses

Superset

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL's

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you (hold machine for support)
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glute and hamstring

DB supported (hold machine) single leg RDL (R. leg)

DB supported (hold machine) single leg RDL (L. leg)

DB supported (hold machine) single leg RDL

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Alt. straight leg bicycle crunches

- 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

- Begin by lying supine on the floor with dumbbells above your chest and legs extended upward
- Lower dumbbells to until the back of your arms touch the floor, while lowering your legs toward the ground
- Press dumbbells back up over your chest as you raise your legs back up

DB chest press w leg raise

W1/D1

You are making me happy thank God for you

Renata

Pamela

Clear and easy to follow instructions ☺️

Aqeela

6-Week Clean Eating Plans (& Vegetarian Meal Plan)

Nisia

It was great,I’m feeling good(keeping my mind right, so I could stay consistent)

Jererica

Great, can’t wait to get started on this new journey.

BODY GOALS 2.0 CHALLENGE INTRO - STARTS MARCH 6th

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

Amazing workout! The toe touches at the end took me outttt!! But I’m a great way!! 💪🏾

W1/D1

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