Name: Playbook - Chanel DeLisser - W1/D4
Uploaded: 2023-03-02T20:32:04.012Z
Duration: 60 min
Description: W1/D4

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. 🔥

Kurkessa Springs

Candace Nicole

Mariela Arvizu Malfavon

Took a recovery day early , had to listen to my body but Saturday and Sunday we finishing strong !!!

Alexis

Antoinette

Arms killing , feel the gains 💪🏾💪🏾

Damilola

This was toughh! I couldn’t do one dang pull up lol but I’ll get there. My arms are on fire

Crystal

Debbie

Shaquandria

I love that I feel progress in just 4 days. Chanel you are truly heaven sent. Thank you!!!

Emone’

It was great I was dancing the whole time. My favorite excessive was the kneeling one. And that was my first time doing the assisted pull-ups and they were easier than I expected or maybe I was doing something wrong 😬

Christin

First of all, what did my triceps do to yooouuu ☹️ lol great day 4!! 🔥🔥🔥

Alondra

Coco!!! You gonna have me slim and trim for the summer ++ Those sets sneak up on you!

Alexandria

Alice

Yvette

Good workout this beautiful morning. I got one more day to go

Ayana

Natasha

One of the easier days, but still intense! Feeling great! 😌

Gigi

Nisia

I’m so sore from yesterday, but I LOVE it.

Vicky Smith

Imani

Jade

Shonda

Tanea

What a great workout! Definitely harder than I thought it’d be but loved it 🤩

Michaela Daniel

Mawa

This one was really tough for me! I don't have any upper body strength so I do appreciate this  workout it shows me how much I need to work on it!

Monique Debardlabon

Rochelle Davis 

Andrea

Pushed me to the limit! One more day left for Week 1 💪🏽💃🏾

Mecca Scarborough

My arms feel like noodles lol I have no upper body strength at all!!!! But I made the time just a little past 3 mins!!

Monique

Amazing workout! My arms are burning 🥵

Hannah

Let’s just say .. no way I shouldn’t see a transformation 🥵

Jessica

My arms are burningggggg 🔥🔥🔥🔥🔥can’t wait to see my progress these next 6 weeks!

Brittany Gray

Santia Loriston

Completed this workout in 40 mins ! 💪🏾

Catherine

Angie

mariah fountain

The last exercise for today, I really struggled with…is there any chance we can make modifications…that would be awesome!!!

Lynndrell

Marchel

Ryeisa

Great workout, I definitely pushed myself!

Shantelle

Short but effective! The perfect combination! 💪🏾☺️

Nina

Body and energy is on 🔥🔥😍😍 todays workout was awesome!

Destinee

I’m definitely going to feel this tomorrow 💪🏾

Yasmeen

Today drainneddd me!!! Whew!!!! From my legs burning on the treadmill to almost face planting on the abs! BUT I finished. Strong af!!! Shoutout to you Chanel!!! ❤️💪🏽

Tatiana

Whew those abs wasn’t no joke 😮‍💨😍 great push to end my 4th day

Mariah

Nyasia

Look I woke up so sore and tired wasn’t sure if I was going to make it in the gym but I did and now I feel thankful that I did 🤗

Cindy

THURSDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
- 5 minute jog - set incline to 5; set speed between 3.0- 5.0 mph 	
	
BACK: 	
Superset 
- Wide grip lat pull down... 3 sets x 15 reps	
- Kneeling cable face pull ... 3 sets x 12 reps	

- Machine assisted pull ups ... 3 sets x 8 reps 	
	
TRICEPS: 	
- DB bent over tricep kickbacks...3 sets x 15 reps

- Seated DB overhead tricep extensions...3 sets x 15 reps	

- Tricep rope extensions...3 sets x 15 reps	
	
ABS:	
... TIMER: 25 SEC ON X 12 SEC OFF 	
- Plank jacks 	
- Plank shoulder taps 	
- Alt. straight leg bicycle crunches

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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Get into a half kneeling position and hold the cable rope attachment with both hands
- Pull the rope towards your face keeping your elbows high and wide 
- Release to full arm extension

Kneeling cable face pull

Superset

- Stand in front of the assisted pullup machine
- Grip the handles using an overhand grip that’s wider than your shoulders
- Step onto the foot bar
- Pull your body up so your chin is slightly higher than your hands
- Slowly lower your body back down to the starting position

Machine assisted pull ups

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (spreading the rope apart at the bottom)
- Bend the elbows to return to the starting position

Tricep rope extensions

- 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

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!

Taylor

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

🚨 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

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

Michelle

Amazing! Expect nothing less from Miss CoCo

Dami

W1/D2

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

Lamecia

Aquila

W1/D3

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!

I feel good hip thrusting more weight 💪🏾🔥🔥

Teaira

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

Amiee Brown

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

Renee

Literally obsessed with your workouts! Thank you!🤩🔥❤️

W2/D5

Wow! What a challenge!! 💪🏋️‍♀️😅

Maria

W3/D1

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

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

W1/D4

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