Name: Playbook - Chanel DeLisser - W1/D2
Uploaded: 2024-03-04T18:10:49.354Z
Duration: 45 min
Description: W1/D2

Sheena

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

Angelica

Cardio is not my thing but this was awesome!

Carissa

It was a great workout. I’m just completely out of shape, so I struggled a lot.

Andrea

Elizabeth

Elowesha

Nykia Ramsey

Those ab workouts were tough!! Feeling great!

Fasha

This exercise made me sweat like crazy. Thanks

Ruth

Leyda

Definitely felt that workout! Hope everyone else made it lol

Ora Wade

Elaysha

It felt great!!! I feel good 🙌🙌🙌

Melissa

I feel great! Glad to be back at it again!

Tricia

Traci

Never in my life I sweated so much 😭 but it’s worth it!

Sophie.k

Just explain how reps total, especially when combo move.

Jake

Day 2 and I’m beat! Feeling great finishing it though. 💪🏾

Krishionna

Emily

Nosipho

Good work out. Feeling exhausted so that’s a good thing. Lol

Victoria

Mercy

Alanda

Whitney

loved it!! Very therapeutic for my shoulder!

Another simple, productive workout that’s not too lengthy

Courtney

Day 2 was great can’t wait to finish the first week

Jeneba

McKenna

It was amazing a lot harder which I appreciate

Britney

Asia Yharbrough

kristen

Diamond

yes, Almost gave up on abs but I pushed it out! day2 complete!

Khayla

Anna

Keitra Weathersby

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!

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

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

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

You are making me happy thank God for you

Renata

Pamela

Clear and easy to follow instructions ☺️

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 ! 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

Khadija

W1/D1

Jazmean❤️

W1/D3

💪🏼💪🏼💪🏼💪🏼😅😅😅

W1/D4

W1/D5

Ashley

W2/D1

Kholie

Angie

W2/D2

rita

I feel amazing! So proud of myself today!

W2/D3

Feel the burn baby! Excited to see results in burning 450calories easy

Melinda

W2/D4

A little challenging but great workout 🏋🏽‍♀️✨

Shateira

W2/D5

The SL DB hip thrusts really tried to play me. But only the radio could play me. Lol

Jokes aside, I love how challenging these workouts are and I’m learning how to push beyond my perceived “limits” with each workout.

I was able to find time to  workout while on a work trip. I'm so proud of myself!

W3/D1

These workouts have been giving me the business. 🤝

Arms are on fire! Great workout! 🔥🔥💪🏾

Had a long day so this workout is a great way to finish my day!

W3/D2

Precious

W3/D3

W3/D4

W3/D5

I feel amazing. Deadlifts used to hurt my back but the more I do these the more I learn abt proper form and how to execute them.

After being sick, I'm happy to be back at it again!!!

W4/D1

Great workout! Arms on fire! 🔥💪🏾

W4/D2

Tough workout but was able to push through! 💪🏾🔥

Yes, I feel great after this workout! 💪🏽💪🏽🔥🔥

W4/D3

W4/D4

Feeling amazing! Great way to start my day!

W4/D5

Yasmeen

W5/D1

I feel so great and ready to start my day!!!

Rhonda

W5/D2

Legs on fire but in a good way! 🥵🔥🔥💪🏽

I feel thissssssss one❤️‍🔥❤️‍🔥❤️‍🔥

W5/D3

I’m loving this ishhhh❤️‍🔥❤️‍🔥👏🏽👏🏽👏🏽

W5/D4

Whew! Lets get it! Done! 💪🏽💦🔥💪🏽

W5/D5

I’m finally getting the hang of the SL hip thrust!! Can we say stronger 💪🏽

Lisa

W6/D1

Yessss finally got my time down!!!🥹🥹🥹

W6/D2

I feel amazing! Great way to start my day!!!

W6/D3

This was a good one! 💪🏽🔥💪🏽🔥

on my birthday, still getting it in❤️‍🔥

W6/D4

I feel great! So happy I finally finished this!!!

Great way to end the program! Definitely feel myself getting stronger! 💪🏾🔥

Wow! Completed the 6 week challenge today and feeling so much stronger and can see and feel a noticeable difference in my body.
I was able to consistently increase weight, reps and rounds to ensure a challenge with every workout. Love how the workouts are set up to cater to individual needs. Looking forward to starting my next challenge.  😁💪🏼

W1/D2

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