Name: Playbook - Chanel DeLisser - W1/D2
Uploaded: 2023-03-02T16:19:58.362Z
Duration: 45 min
Description: W1/D2

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

Whitney

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

Aqeela

Loving these workouts so excited to see these results 😊

Lehua

Oh, my arms and shoulders!  I've never been happy to get to abs before

Veronica

Loved this workout! 💪🏽🔥💪🏽🔥

Aubani

Joan

Jonte Pajeaud-Thomas

Alexandria

The workout was amazing , I can feel the burn in my core. Im so excited to continue this journey

Chyna

Feeling Good About This! Happy I Joined this Challenge. It’s up and this Summer Body is Loading…

Jamila Katura

Chrystal

A struggle with weights, but a good struggle 💪🏽

Shanna

Kimberly

Moressa

Erika

Demi

Today was a lot easier than yesterday but still pretty brutal. I’m gonna keep going!!

Tanicia Smith

Chey

Ab exercises have been difficult for me well before I had three c-sections. I was so proud of myself for pushing through. I was sweating through the entire workout.

Ketira

I was so tired when I got home from work. My intention was to go to the gym. However, I came home for a nap and slept about 4 hours. I got up and did my workout at home and I am so very proud of myself. These workouts are really intense. I did my best to only take the rest that was allotted. It really burns but was amazing.

Wanda Haynes

I’m sure I’ll be sure tomorrow m💪🏾😮‍💨

Chrissy

Whew! I’m a day behind and just made up yesterday’s workout. These upper body exercises were no joke but I know I will appreciate it, later.

Cedrica Taylor

Hard but I got through it….thanks I feel great

Jessica

Kashon

Definitely challenged my arms and that HIIT cardio was real

Latasha

Niah Scott

Day 2 done, it was 🔥!!  I know this program is the true because I’m full of energy when I’m done!!! 💪🏽.

Jill

Excellent Workout! I definitely felt the burn in my arms. Week 1 Day 2 completed 😁

Jamelia

I missed day 2 yesterday, completed this this am, will do day 3 after work.  Dope workout Queen!! My abs are on fire!! And these delts!! Chileeee

Debra

Even tougher than yesterday but I got her doneeeeee! #NopainNoGain💪🏽

Kenya

Long work day but I made it through Day 2 with my abs/arms on fire!😮‍💨💪🏽

Kira

Great workout!! The ab portion at the end took me outttt lol in a great way though!! 💪🏾💪🏾💪🏾

Angelica

Felicia

Angie

I loved this one! Really had to push myself 👏🏾👏🏾👏🏾

Karima

Lilly

Wheeeeww weeee—- My arms are on 🔥🔥🔥🔥💪🏽 Summer 2023 back and arms are going to be out—- here me now!

Bria

This was definitely challenging but worth it!!!

It was tough but I’m happy I got through it 💪🏽💪🏽

Brianna

Adisa

Amanda

Not at all beginner friendly however I’m proud of myself for completing it!

Tatianna

Great burn today. Took a lot of breaks for those delt flys 😅 but got through nonetheless

Abby

Krystal perryman

😮‍💨tired is an understatement, but I pushed through. I did better today than yesterday #W1D2DONE💪🏾

Briyel

Aleah Raye

Ariane

JaQuonda

Ashante

TUESDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
... TIMER: 25 SEC ON X 12 SEC OFF 	
- DB push press jacks 	
- Half burpee with DB curls 	
- Jumping jacks 	
	
BACK:	
- DB single arm plank rows (R. side)... 3 sets x 12 reps 	
- DB single arm plank rows (L. side).. 3 sets x 12 reps 	
	
- DB bent over rear deltoid flys.. 3 sets x 15 reps 	
BICEPS X SHOULDERS: 	
- DB around the world shoulder raise ... 3 sets x 12 reps 	
	
- DB lateral raise to bicep curl... 3 sets x 15 reps	
- Alt. DB hammer curls .. 3 sets x 16 reps	
	
ABS:	
... 3 sets x 15 reps 	
- DB russian twists 	
- DB single leg toe tap (R. leg)	
- DB single leg toe tap (L. leg)

- Start by standing with your feet together, light dumbbells at the shoulders
- In one motion, jump your feet out to the side and press the dumbbells above your head 
- Immediately reverse the motion by jumping back to the starting position and lowering the dumbbells
- Increase speed as you feel comfortable

DB push press jacks

- 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 by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Cardio

- Come into plank position with a dumbbell in one 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

DB single arm plank rows (R. arm)

DB single arm plank rows (L. arm)

DB single arm plank rows

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over rear deltoid flys

- From a seated position, holding a dumbbell in each hand
- With a slight bend at the elbows, circle the dumbbells outward and upward to overhead
- Reverse the movement with control

DB around the world shoulder raise

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Rotate the dumbbells to an underhand grip
- Curl the dumbbells up, ending your biceps
- Lower the dumbbells to the starting position

DB lateral raise to bicep curl

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alt. DB hammer curls

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the dumbbell from side to side

DB Russian twists

- Lying with your legs extended and one dumbbell held to the side of your shoulder
- Raise the opposite leg, reaching the dumbbell up to your toes, lifting your upper body off the floor
- Lower with control

DB single leg toe tap (R. leg)

DB single leg toe tap (L. leg)

W1/D2

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. 😊😊

Very impressed with the clean eating guide!

Lauren

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

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

W1/D1

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

W1/D3

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

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 👏🏾

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/D2

Community

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