Name: Playbook - Chanel DeLisser - W1/D4
Uploaded: 2023-03-02T16:20:49.490Z
Duration: 45 min
Description: W1/D4

Angie

Couldn’t make it to the gym no worries home workouts just as effective!!!

Alexis

Feeling great after this workout! 💪🏽🔥💪🏽🔥💪🏽

Aubani

Goulehi Ange-Déborah

I had to complete my last 2 workouts today and I did it. One at the gym at one at home that I just completed. I feel so accomplished. Looking forward to next week. But I will be resting tomorrow. Thank you Chanel. This is great.

Wanda Haynes

Amanda

I’m like a day or two behind but it’s still getting complete so I’m still feeling accomplished. Go me! 😛🥳

Kendra

Ketira

Brianna

Home program today!! Phew!! Still sweatin’ !!! 😅🤪

Maria

Demi

Laura

Brandi

My arms are going to look so good in a spaghetti tank!! 🥹

Darlene

Day 4 was amazing… I must say I’m looking forward to day 5 so I can have a rest day.  I’m loving it!

Jill

Week 1 Day 4 Excellent workout. Definitely felt the burn! Now time to get the day started

Jamelia

Great it’s all good 5 stars You have great technique

Tonya

I guess I’m apart if the late night workout crew💪🏽😅

Kira

Pushing on through!!! The jump rope kicked my ass😂 but I had fun with this one! Shoutout to the playlist too 👏🏾

Karima

Day 4 was a success 💪🏾💪🏾💪🏾

Felicia

Aleah Raye

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Ashley

I was able to get through this a lil faster!! My arms are tight and super sore!! Whew!! I love the jump rope exercise!! It has my calves on fire 🔥!

It was great!!! Day 3 for me have to make yesterday tomorrow or Saturday🏋‍♀️

Ann-Lois

This was A workout !! 🔥 my abs are still on fire from the previous days 😂 and my arms are definitely gonna be toned after putting in this work lol

Jaeda

Asia

Jessica

It was everything I expected! But I feel great now that’s it done.

Belle

Today was tough but I made it through! I definitely can see improvements in my stamina and form since day 1, My entire body is sore but i am not quitting. Back at it tomorrow ❤️

Sharonda

Kendra Thomas

Alexandria

I feel like I’m getting back to myself! Great upper body workout 🏋️‍♀️ Trust the process 😉

Lorna

Today’s workout was great! I can feel myself getting much stronger 💪🏾 Plus I can feel all of my muscles being worked out!

Brittany

I feel like my arms are going to fall off. This was such a great workout! 🔥🔥

Chilombo

DeeDee

This work out was pretty good and challenging, so excited for the next couple of weeks

Mariah

Chika Apakama

Whew! Tricep extensions were brutal but I got through. Great workout!!

Anais

I honestly had no motivation today, but go up and got it done!now my arms are weak lol💪🏾💪🏾💪🏾!!

Roya

McKenna

NyBria

I really enjoyed this workout. It was a nice “cool down” compared to the other days... 💪🏾💪🏾

Tiffany

Upper body and abs😭 can’t even lift my arms up, but lets push…week1day4💪🏽

Fundiswa Ndlovu

Last part almost took me out but I made it.

Sianadeye

My arms were already jello before this 😫

MacKenna

My abs are peaking—- this was tough and I made it! 💪🏽💪🏽🔥🔥💕

Bria

😭😭 I literally started crying at some point.. lord my triceps are on fire.

Winnie

I meant to enter 5 starts. Great workout!

Marisol Robles

THURSDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
- 5 minute jump rope intervals; 5 rounds (45 sec. ON x 15 sec OFF)	
	
BACK: 	
- SA supported DB row (R. arm)... 3 sets x 15 reps
- SA supported DB row (R. arm)... 3 sets x 15 reps

- Lying half supermans w/ DB back row (use light weights) ... 3 sets x 12 reps 	
	
TRICEPS: 	
- DB bent over tricep kickbacks...3 sets x 15 reps	
- Seated DB overhead tricep extensions...3 sets x 15 reps	
	
- Modified push ups (on knees) ...3 sets x 10 reps	
ABS:	
... TIMER: 25 SEC ON X 12 SEC OFF  	
- Plank jacks 	
- Plank shoulder taps 	
- Alt. straight leg bicycle crunches

5 minute JUMP ROPE INTERVALS

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on a surface forward of the body for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

SA supported DB row (R. arm)

SA supported DB row (L. arm)

SA supported DB row

- Lying on the ground face down with light dumbbells held overhead
- Raise your upper body and engage your glutes
- Pause at the top
- Pull the dumbbells back engaging your lats
- Extend your arms back to overhead, then lower back down to starting position

Lying half supermans w DB back row (use light weights)

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

- From a seated position, hold a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up to starting position

Seated DB overhead tricep extensions

Modified push ups (on knees)

- Start in a forearm plank, elbows under shoulders and hands out front 
- Keeping your core tight and back in a straight line from head to heel
- Jack your feet out and in for time or reps

Plank jacks

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank shoulder taps

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Alt. straight leg bicycle crunches

W1/D4

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!

Aqeela

Loving these workouts so excited to see these results 😊

Lehua

W1/D2

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

W1/D3

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

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

Ashley Marrero

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/D4

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