Name: Playbook - Chanel DeLisser - W1/D3
Uploaded: 2024-03-04T18:10:48.665Z
Duration: 60 min
Description: W1/D3

Jazlyn

Ashley

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

Nandi

These workouts are structured so much better than the last challenge. Loving this 2.0

Arielle

Really enjoyed this workout I'm feeling the burn ❤️‍🔥

A N A 

Amna

E Bulcis

Ruth

LaVeta

Angie

Amaa

Ayana

Yes great strength training. I felt my muscles working during the superset!!! 🔥🔥🔥

Whitney

Shay

Cherrelle

Zoie

Big challenge for me I hate lunges they hurt my knees but I took it slow and push through

Coco

Jordyn

Kris

Wow, I’m really starting to enjoy my work outs, this is new for me. Say 3 was awesome!

Christen Perry

Jamia

Yasmin

Best leg workout ever!!! Thank u❤️❤️❤️❤️‍🔥

Aziza

oma uzumi

Great workout glad I redid week one before moving on to week two

Bella

Did great! only thing I did the wrong machine - leg curl instead of quad 🤪

Kelly

Loving the feeling!! I’m loving your workouts ❤️

Apryl

Jackie Allen

Mwange

Elizabeth

Y’all today hurt. Took me double the normal time.

Michelle

Lamecia

Aquila

My Quads and Abs are on fire 🔥🔥🔥 Great workout and push.

Candace Nicole

Milka Tewani

Another great workout! I was working out before the challenge but now I’m realizing that I wasn’t working some of my muscle groups consistently. Thank you for this. You’re so amazing.

Kurkessa Springs

Shanna

Teaira

Felicia

I feel a high off each exercise 💪🏻 I’m loving thisssss

Imani

Debra Oh

These exercises feel easier to do than the Body Goals Gym and Bikini Body Gym programs. But I still feel great nonetheless! 🔥

Ashanti

Easier but still dang!!! Hard lol but good lol 😛🤪

Maria

WEDNESDAY	
*5 min. dynamic warm up*	
	
QUADS: 	
Superset 
- BB seated squats... 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

- Quad extension... 4 sets x 15 reps 	
	
CALVES: 
- Smith machine calf raises (toes-in) ... 3 sets x 15 reps	
- Smith machine calf raises (toes-out) ... 3 sets x 15 reps	
- Smith machine 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

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

- 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

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Drive out if your front foot, stepping back to the initial position
- Repeat with the opposite leg
- Alternating back and forth for time or reps

DB alt. forward 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

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet))
- Make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale (Ensure that the rest of the body remains stationary on the seat)
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Quad extension

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (toes-in)

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing outward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (toes-out)

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (neutral stance)

Smith machine 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

Renata

Keke

Andraya

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

Carolin

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 🍑🍑

Naadu ago

W1/D1

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

Olivia

W1/D2

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

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🥳

Gorgeous

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/D3

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