Name: Playbook - Chanel DeLisser - W1/D1
Uploaded: 2023-03-02T16:19:18.730Z
Duration: 45 min
Description: W1/D1

I feel great but abs and hips burning. That’s that good burn tho!!! Thank you!

Sierra

Challenging but I enjoyed it! It is very streamlined without the crazy circuits and it’s straightforward enough to where I can’t make up any excuses not to get it done!

Keitra Weathersby

Very beginner friendly. I was sweaty. The playlist is the bomb. This was my day 1 wk 1. I really enjoyed it 🤩🤩

Chantel

Nikita

First real workout this year and it felt great! Challenging but I got through it!

Whitney

Amazing! I feel the burn and definitely deserve this post-smoothie!

Aqeela

Felt the burn but got what I needed, felt better than being at the gym✨

Ebonee Coney

Feeling the burn already! Abs was really hard for me today

Ombrea

Hey,  I have so much respect for what you do. You are amazing! Too much respect! Damn! It was awesome. I’m excited. I’m determined to keep going. 🙌🏽🙌🏽

Uche

Colleen

Great! Definitely got me sweating! Already feeling the burn!

Mila

It was great. Difficult because I’m very out of shape but I got through it 💪🏾

Jahmeila

Lehua

I missed day 1 so I had to spin the block and get it in on my rest day! Let’s go ladies!!!

Alexandria

Lydia

Felicia Evans

Toni

Exercises Get Straight to the Point…! I Feel Good🚀

Jamila Katura

Aubani

This was intense my abs are feeling the pressure 🥵 while my legs are still feeling yesterday workouts.

Emonie

That was a great challenging workout for even me who is a crossfitter and works out on a regular.

Zainab

Whew!! I just wanna lay across the floor 🥵

Chaya Chapman

Unathi

That was hard but I pushed through and I'm so proud of myself !!

Archeline

Moressa

The workout was pretty good to start off day one. Is there a way to add the weight sized used so our progress can be tracked, as we proceed along in the program?

Nadine

Very challenging but worth! I can feel it a lot in my abs!

Shaquetta Marshall

My day 1 workout was rough but I got through it. It definitely shows you how out of shape I am but consistency is key. Push through by any means necessary.

Cedrica Taylor

It took me 2 days to get through just Day 1 workouts 😢 But I did it ! And I definitely feel it every where lol

Tanicia Smith

This workout was tough for me! I used 15lb dumbbells and had to go down in weight. I felt everything. Looking forward to the next workout.

Dianja

Omg!!! I have to be honest, I haven’t worked out for over 1 year. This work out was great an intense for me. I had to put the rest 2 times. Lol. But I did it!!

Yaritza

Kyla

Chey

Erika

Kennedy Hines

Holy cannoli 😮‍💨😮‍💨😮‍💨

Imani

Was good! Not that hard I just have to work on being a little faster

This was hard. It took me 1 hour and a half to complete. But I did it!

Nisia

Alberta

Rough start but, it's fire🔥🔥..Great workout

Samuda

It was very challenging, but I made it to the finish line. It was amazing. I really appreciate this opportunity. I made it through by pure determination. Thank you

Wanda Haynes

Wow this first workout was rough! I’m looking forward to watching my progress over the next 6 weeks!

Niah Scott

Girllllll...def challenged myself with this one!

Demi

I almost died forreal very intense I’m definitely outta shape

Kashon

Omg!!!! This was such an incredible workout.  It was definitely hard but amazing.  I feel great.  So excited to get into the other workouts.  I already know everyone’s results will fire following the program.  Super EXCITED!!! I had already workout yesterday before I signed up for the program, so this was my day 1!! Let’s go!!

Jill

Out of breath just doing warm up! Lord help me !!!  LOL

Daniele

Phew! Killer workout! I’m a beginner getting back into the game. I played tennis and did CrossFit years ago but I loss my strength and flexibility overtime. This workout definitely is purging everything out of me! Excited for more!

Keianna

Jocelyn McGriff

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

The meal plan is super appealing. I can't wait to start shopping for new foods to try.

Consuelo Yero-Jessie

These recipes are so bomb. I’m so excited to try all of them I mainly have everything I need at home. 😊😊

Felicia

Very impressed with the clean eating guide!

Lauren

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

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

This workout was hard at and I tapped out after the first round of abs!!! Can’t wait to see my progress as I get stronger

Great arm exercise!! Definitely can feel my arms and abs getting stronger!

Loving these workouts so excited to see these results 😊

W1/D2

Love love love! Definitely gonna stretch the hammies after this one!

W1/D3

Angie

Couldn’t make it to the gym no worries home workouts just as effective!!!

Alexis

Feeling great after this workout! 💪🏽🔥💪🏽🔥💪🏽

W1/D4

Monica Pena

Not bad. The more I complete the better I feel! Let’s go 💪🏾

Kendra

Kendra Thomas

W1/D5

JaQuonda

Back on the saddle! Fell off last week, but I’m backkkk and going strong💪🏽🤗🤗

I’ll be doing week 2 in the am and week 3 in the pm.

Week 3 leggo ladies💪🏽🔥🙌🏾

Johnnie

Had to spin the block since I missed Monday! Worth it 👏🏾

Karima

W2/D1

This one is always a bit intense but nothing too crazy. Another day another accomplishment 💪🏾🥰

Trust the process… I fell but I got back up!!

Asia

🔥🔥🔥🔥 I’m getting stronger. But still the most challenging workout ever.

W2/D2

NyBria

I keep coming back for more🤣. Great workout. These calves and abs are done for the night🔥🔥

W2/D3

Feeling better working out! Glad I haven't given up....

Kasi

Everything I expected! As my form gets better the exercises feel different as I’m doing them.

Belle

Missed 2 days, but picked back up. This was a great workout!

Gigi

W2/D4

Ashley Marrero

The more I workout the better my form gets & it’s becoming easier to tell which muscles are being worked out. Feels so good

W1/D1

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