Name: Playbook - Chanel DeLisser - W1/D2
Uploaded: 2024-03-04T18:10:48.656Z
Duration: 60 min
Description: W1/D2

Great upper body. Got a good sweat in. 💪🏾💪🏾

Ashley

Olivia

Naadu ago

A N A 

Myesha

Gorgeous

Kameshia

Enjoyed this and it can be completed in full before work🙌🏾

Dionne

It was amazing, but those abs exercises made me question my existence 😪

Bianca

Janine

One minute I thought it was going to be easy but no mate just getting there. Thank you again

Ruth

Angie

Marra

Khadijah

The best!!! Challenging but still great for beginners

Jasmine Raquel

Great workout! Pushed myself, didn’t take too long, and it was fun.

Gabee

Sherline

Chanel

Ayana

Monique

Asia

Cormier O'Steen

Great workout, I’m only allotted 50 min at the gym at work so this is perfect! 🙌🏾💪🏾

Marie Lamour

Lacretia

LaVeta

I miss some of the floor exercises on the mat

Rachel

Judy

Great workout I’m excited to see the results

Chelsea

Wow day 2 was even better. My legs get to rest because they’re still hurting

Jamia

Yasmin

Today was lighter than yesterday perhaps cause I love arm & leg days. Lessssgo!

Dom Eng

Laterica

Chanel!!! You’re so amazing and this program is a testament of your greatness 😊 from the timer, to your videos and detailed explanations I can tell you out a lot of work into creating your programs. 
Thank You!

oma uzumi

Morgan

Bella

Maryana

Great workout!! The workouts are great for beginners

Iesha

The beginning was excellent for the work yesterday! The arm workouts was great and a great way to start off for beginners and did more stretching afterwards.

Arielle

Great work out day 2 wasn’t all that bad 🥰🥰🥳🥳🥳

Christell

Great..love the fact that we can track our weights

Sheila

Jackie Allen

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

Renata

Keke

Andraya

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

Carolin

Mwange

Tammy

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

Yvonne

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

Great workout. Gave me the challenge I needed after coming off of a break. Can’t wait to see where I am week 6.

Tiffanie W.

Gonna feel that Tom but in a good way lolol 🍑🍑

W1/D1

Jazlyn

It was great not too bad! But I definitely felt the burn

Nandi

W1/D3

Great workout. My lower body is still on fire from last workout. Was greatfull for this upper body workout. Round 2 looking better

E Bulcis

W1/D4

Jazie

Nothing short of amazing, you allowed me to see what my body can do & im forever grateful. Thank you 🫶🏿 & Congratulations, this program is amazing🥳

W1/D5

Motivating. I was super sore and the workouts you put together pair so well because it stops those muscles from aching and make other ones sore lol

Amazing but it took me longer to complete. I feel very good thanks😊

W2/D1

Whew! My upper body appreciates this. 💪🏾💪🏾

W1/D2

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