Name: Playbook - Chanel DeLisser - W1/D2
Uploaded: 2023-03-02T20:30:03.894Z
Duration: 60 min
Description: W1/D2

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

Michelle

Amazing! Expect nothing less from Miss CoCo

Dami

Gym is motivating!! I think I may have to go up in weights!

Karima

Denise

Kidist

My body is so sore today! But a good welcomed sore. 10 weeks postpartum and so excited to see how my body transforms

Aquila

Bertina

Great upper body workout! You are absolutely amazing! Just completed day 2 sore and all lol

Kurkessa Springs

Amiya Woods

Cheenee

Started in the gym on my day 2 was amazing and huge difference than at home😩

Shaquetta Marshall

Carlea

Trish

Hated the jog lol. The abs were killa! I love that the workout was short but challenging!!!

Antoinette

Maria

Monee

Debbie

Such a great workout! I was sore from yesterdays workout but I pushed myself and now I am not sore anymore. I feel better!

Camie

Letsssss goooooo💪🏾💪🏾💪🏾💪🏾

Jererica

Jessica

Elaysha

Great workouts , I definitely felt the effects on my arms ,back and abs

Damilola

Day 2 completed ! Hard but pushed through

Erica

Natasha

SANDRA ESE UKPEBOR

Amazing!! But those abs workouts almost killled me 😅

Marsx

Kris

Shaquita

Want expecting 15s rest but it was right on time!!!

Sh'myra White

Feeling like I’m ready for round 3 🥊🥊

Ameena

Challenging and effective!! I love this program so much!! 😭❤️

Nina

It was cake 🎂 I loved every moment the Ubar lat pull downs was the most challenging

Christin

Amaia

Man, that was a workout! Day 2 down!
P.S. I just did Day 1 and 2 today. I had to catch up.

Nisia

Chanel

Jade

Abs had to be the most challenging 😮‍💨😮‍💨😮‍💨 day 2 down 🗣️ let’s gooo!

Ashley

I wanted to catch up with the plan’s timeline so I came back to the gym tonight for Day 2. I completed Day 1 this morning lol 💗

Amiee Brown

Teaira

Catherine

Renee

Imani

Whew ! I’m sore from day 1, but pushed through tonight !! 💪 let’s keep it going

Taylor

Yvonne

TUESDAY	
*5 min. dynamic warm up*	
	
CARDIO:
- 5 minute jog - set incline to 5; set speed between 3.0-5.0 mph 	
	
BACK:
- Half kneeling SA lat pull down (R. side)... 3 sets x 15 reps 	
- Half kneeling SA lat pull down (L. side)… 3 sets x 15 reps

- Close grip lat pull down.. 3 sets x 12 reps 	
	
BICEPS X SHOULDERS:
- DB push press jacks ... 3 sets x 12 reps

- DB lateral raise to bicep curl... 3 sets x 12

- Seated DB curls .. 3 sets x 15 reps	
	
ABS:
... TIMER: 25 SEC ON X 12 SEC OFF  	
- DB russian twists 	
- DB single leg toe tap (R. leg)	
- DB single leg toe tap (L. leg) 

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

- Set treadmill incline to 5
- Set speed between 3.0 - 5.0 mph

Complete the jog for a total of 5 minutes.

5 minute jog

- Get into a half kneeling position and hold the cable attachment with one hand
- Pull the attachment towards your body keeping your elbow tucked to your ribs
- Release the weight back to starting position

Half kneeling SA lat pulldown (R. side)

Half kneeling SA lat pull down (L. side)

Half kneeling SA lat pulldown

- Grab the U-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip lat pull down

- 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

- 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

- From a seated position
- Hold the dumbbells with your palms facing forward
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

Seated DB 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

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?

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 💪🏋️‍♀️🦵🤸🏽‍♀️

Nelly

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! 🤍

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

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

W1/D1

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!

Ayana

I feel good hip thrusting more weight 💪🏾🔥🔥

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!! 💪🏋️‍♀️😅

Tanea

W3/D1

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

Lynndrell

Shantelle

Today was intense! But I’m grateful I showed up gave 100% and finished! 😁😛🔥

W1/D2

Community

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