Name: Playbook - Chanel DeLisser - W1/D1
Uploaded: 2023-03-02T20:28:03.278Z
Duration: 60 min
Description: W1/D1

Great first day! I don’t feel overworked and yet I’m still challenged!

Kimone

This workout was sooooo good! Good a good sweat in! This was awesome

Kristal

Estephania

I’m tired as hell. Sweaty asf!!! But it was an amazing workout for day one. I’m so glad I pushed through it. So, excited for the burn of day two 😁

Kenshell Davis

Day 1 complete!This workout was no Joke! Even after being jet lagged from a long flight from Tokyo 😩But i’m staying  consistent ! Summer is around the  corner !

shana

T’erra

It was a good workout just somethings wasn’t available at the gym I’m at and I to improvise. But I completed the task it wasn’t easy. But I feel I got a full body workout.

Renee

Caught a cramp at the end almost took me out!

Denise

Katherine

Samantha Omole

Dami

Did this one on Sunday as I started the challenge on Tuesday. Hammies are on 🔥🔥

Alice

I love the combination of exercises included. I felt this session immediately

Simone

Absolutely the best most challenging workout!!! I had to push myself because I’m working with a knee injury so it was hard but I didn’t give up. Thank you!

Tomecia Ware

This workout gave me a beat down.
I am so tired omg

Aquila

I’m normally not into following a fitness program and I’m pretty well versed around the gym. This workout was actually amazing

Tiff

Kidist

It wasn’t as bad as I thought, but I for sure need some muscle recovery stuff lol

Shanna

That was tough, my legs were definitely shaking my way through it, but so proud of myself of sticking with it!

Jada

Milka Tewani

Kurkessa Springs

JAKARIA

It helped me to push myself out of my comfort zone

Ingrid

This workout is simple enough to keep up with but intense enough to break a sweat! Glad I signed up can’t wait for the next round!

Lauren

Betty

Trish

REGINA

Banging leg and stomach workout. Ibknownim a feel it tomorrow!

Ayana

Whitney

I definitely felt the burn, but I pushed through. I love it so far. It feels like I have a personal trainer inside my home and with me at the gym.

Alisha

Tanika

Feeling like my booty is bigger already 😜

Daniale

Erica

Lynda

Had a great workout yesterday!! 🙌🏽🙌🏽

Taylor

Omggg😅💪🏾🙌🏾for sure woke my body up

Jererica

Ashley Williams

Just started todayLoved every second…it’s easy to keep up with and shows form which is important

Keshauna

Amazing! Loved how short and effective this was compared to the last challenge.

Monica

It was hard but I got through it last night!! I’m super proud of myself!!

Lynndrell

The hip thrust and rdls almost took me out. I loved the workout though

India

Ashley

Wheww !! 😰 

I know my 🍑 about to be caked up 😂😂

Mikala

This was my first day because I missed yesterday. But it was great! Everything was easy to follow which keeps me encouraged 💪🏽🏋️‍♀️ Thank you so much 🥰

Diamond Marie

Nelly

Brittani

Yvette Harris

this was intense, but in a good way 😂💗

Amiee Brown

Pretty lit! I loved it. Added four sets to some of them and increased weight than normal on some so it was definitely a harder push but I loved it!

Georgio “Gigi” Green

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) 	
	
Superset:
- Abductor machine... 3 sets x 15 reps	
- DB sumo squat pulses ... 3 sets x 15 reps	
	
Superset 	
- BB hip thrusts ... 3 sets x 12 reps	
- BB hip thrusts pulses ... 3 sets x 15 reps 	
	
HAMSTRINGS:	
- B-stance smith machine RDL's (R. leg)... 3 sets x 12 reps	
- B-stance smith machine RDL's (L. leg)... 3 sets x 12 - reps	

- Lying hamstring curl machine... 4 sets x 15 reps

ABS:	
... 3 sets x 15 reps 	
- Med ball lying toe taps 	
- Med ball standing oblique crunch (R.side)	
- Med ball standing oblique crunch (L.side)

KEY: 					
BB= Barbell 
DB= Dumbbell 	
KB= Kettlebell	
SA= Single Arm 	
SL= Single Leg

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- 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

Superset

- 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

- In a B (slightly staggered) stance perform RDL's using a smith machine

B-stance smith machine RDL's (R. leg)

B-stance smith machine RDL's (L. leg)

B-stance smith machine RDL's

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position

Lying hamstring curl machine

- Begin in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Roll back down and repeat

Med ball lying toe taps

- Stand holding a med ball overhead
- Bring the med ball down as you raise your knee to meet the med ball forward of the body
- Extend back to starting position

Med ball standing oblique crunch (R.side)

Med ball standing oblique crunch (L.side)

W1/D1

I have a question. I was reading the meal plan and needed more clarification on clean 15 and dirty dozen. Is dirty dozen the foods that have the most pesticides?

Nisia

I’m loving all of these meals so far! So proud of myself for sticking to a meal plan and not eating out!

Anne-Isabelle

Bella

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

Lets do this 💪🏋️‍♀️🦵🤸🏽‍♀️

I’m so excited to watch my body transform over the next six weeks!

BODY GOALS 2.0 CHALLENGE INTRO - STARTS MARCH 6th

Perfectly explained! Can’t wait to see my progress!

Candice L.

I had to resubmit my pics! Hopefully I did it right this time! 🤍

Carlea

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

Ya’ll not in the challenge but finished day 2. I did it!

Michelle

Amazing! Expect nothing less from Miss CoCo

W1/D2

Y’all today hurt. Took me double the normal time.

Lamecia

W1/D3

Great workout! I learned how to use a machine I never used before and I’ve been working out for almost 3 years! You’re amazing. 🔥

Candace Nicole

Mariela Arvizu Malfavon

W1/D4

Sophia Jean-Charles 

Selena Smith

Shay

W1/D5

This workout was great. I was injured for a few days last week and had to sit out for a bit. However doing this workout getting back from last weekend this kicked my ass!

I feel good hip thrusting more weight 💪🏾🔥🔥

Teaira

Great way to start my week! It took everything out of me to get to the gym but I did it !!

Nickayla

W2/D1

5 minute jog straight was the first for me 🥵💪🏾

Line

Charchar

W2/D2

This was a hardcore workout especially when it came to abs. That's where my problem area resides. So this was tough.

Dianja

Angel

W2/D3

justise 

Thank you for everything! Love seeing what I’m truly made of 🙏🏾💖😘

Layla

W2/D4

Doubled up today because I fell
Behind last week .. tough but well worth it !

Debra Oh

Literally obsessed with your workouts! Thank you!🤩🔥❤️

Michaela Daniel

W2/D5

Wow! What a challenge!! 💪🏋️‍♀️😅

Maria

Tanea

W3/D1

Can’t feel my shoulders or arms but it’s cool 💪🏾😰

Angie

Today was a little challenging but I was very excited about the new workouts 🏋️‍♀️🏋️‍♀️. I feel good about completing my workouts…😁😁

W1/D1

Community

More workouts from Chanel DeLisser