Name: Playbook - Chanel DeLisser - W1/D3
Uploaded: 2023-03-02T16:20:25.151Z
Duration: 45 min
Description: W1/D3

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

Aqeela

Aubani

Felicia

At this point I’m addicted to see what’s next! Loving all these workouts they are a real challenge 🤗🔒 let’s go!

Lehua

Burnt!! But it feels good to actually finish a workout

Jamila Katura

Brittany

Chrissy

Shauna

Ashley

Bust a crazy sweat but I’m still feeling good! Let’s talk about it! 💪🏾😛

Kendra

I love having the abs at the end of our workouts! Makes me want to push through even harder. 💕

Jackie

I've never been so happy to do mountain climbers in my life! This workout kicked my butt

Ketira

That was intense. The ab part almost made me roll over and just lay there🤣.

Wanda Haynes

Amazennn!! I felt Every bit of this workout!! 💪🏾💪🏾💪🏾

Angelica

i finished every rep straight through .. i feel me building my pace again. I’ll be able to add my 1-2 mile run next week. 😈🫠

Myrilda

Niah Scott

Body a little sore from Day1-2 workout. Week1 Day 3 completed! Took me a little longer than usual due to the soreness but great way to start the day

Jamelia

Day 3 done! Straight 🔥 It doesnt get easier, but I get stronger. 💪🏽. Keep showing up for yourself! 🤸🏽‍♀️

Jill

Jessica

Kiersten Bellamy

Cassandra Lizarraga

Angie

Asia

It’s time to pull out the foam roller for these quads because they are on 🔥🔥

Brianna

Karima

Took me 60 mins but I did it! I feel great already! Let’s go!!!

Alexandria

Lord, my legs feel like noodles. Great workout!! Day 3 signed, sealed and delivered...

Angelah

The most challenging so far but I feeling good!

Aleah Raye

Ooou I’m about to be so fine!!! lol these exercises are 🔥🔥🔥

My legs are screaming but I’m alive and proud! 😅👏🏽💪🏽

Sanota

Alice

Let’s GOOOooooOoo!!! 💪🏾 I’m excited

Darlene

Most challenging workout so far. Feeling good!

DeeDee

It was great so happy I pushed through. Them squats and lunges almost took me out!

Abner

Day 3! I realize this is the challenge I needed. Even when it gets hard I’m managing to push through because I can see my summer body under the layers 😂😂

Belle

🥵🥵 My body is so sorrre 😩!! Let's get it 💪🏾💪🏾💪🏾

Roya

I love your videos! You do the workouts so effortlessly, it makes it easy to follow. Day 3 down and I so excited for tomorrow.

Sharonda

Sianadeye

Another great workout and I didn't feel like it but I did it! It changed my whole mood today

Brandi

MacKenna

Felt the burn ahkayy! Perfect way to start the day! 💪🏽💕

Ashley Marrero

Those calf raises burned so good! I know I’ll be sore tomorrow 🔥🔥

Kazani

A killer on the legs but got through 😅

Laura

Kendra Thomas

Jessica Gordon

🥹 I almost fainted , all my body hurts but I'll keep going

Winnie

WEDNESDAY	
*5 min. dynamic warm up*	
	
QUADS: 	
Superset 
- DB alt. side lunge... 3 sets x 12 reps  	
- DB alt. forward lunge... 3 sets x 16 reps  	
	
- DB bulgarian split squat (R.leg).. 3 sets x 10 reps
- DB bulgarian split squat (L.leg) .. 3 sets x 10 reps	

Superset 
- DB seated squats... 4 sets x 15 reps 	
- DB sumo jump squats... 4 sets x 10 reps 	
	
CALVES:	
- DB standing calf raises (toes-in) ... 3 sets x 15 reps 	
- DB standing calf raises (toes-out) ...3 sets x 15 reps 	
- DB standing calf raises (neutral stance)... 3 sets x 15 reps 	
	
ABS:	
- Reverse crunches ... 3 sets x 15 reps	
- Suitcase crunch .... 3 sets x 15 reps	
- Mountain climbers .... 3 sets x 15 reps

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position and repeat to the opposite side

DB alt. side lunge

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

DB alt. reverse lunge

Superset

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

DB bulgarian split squat (R. leg)

DB bulgarian split squat (L. leg)

DB bulgarian split squat

- Hold two dumbbells at the shoulders
- Press hips back and lower down until your glutes touch the box (completely sit down and release all tension in the legs)
- Press through heels and mid foot to stand back up

DB seated squats

- Start in a wide toed out stance
- Hold a dumbbell forward of the body 
- Push your hips back as you sit down into a squat
- Explode/Jump up from the bottom of the squat
- Land softly moving directly into the next rep

DB sumo jump squat

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-in) ...use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing outward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-out)... use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (neutral stance)... use elevation

DB standing calf raises

- Place your arms extended by your sides 
- Roll your legs inward toward your chest
- At the top raise your hips off the ground

Reverse crunches

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out
- Repeat for time or reps

Suitcase crunch

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

W1/D3

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

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!

Loving these workouts so excited to see these results 😊

W1/D2

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 💪🏾

W1/D5

JaQuonda

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!!

🔥🔥🔥🔥 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.

Missed 2 days, but picked back up. This was a great workout!

Gigi

W2/D4

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/D3

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