Name: Playbook - Chanel DeLisser - W1/D5
Uploaded: 2024-03-04T18:10:48.667Z
Duration: 60 min
Description: W1/D5

Amanda

Angelica

💀….in a good way ❗️❗️💪🏾😅

You will not get bored.with these.workouts!!!! Results only after 2 weeks I saw.a difference

Mandy

Kanesha

this one was a lil challenging ❤️‍🔥 but I finished.

kristen

Hard as hell and took over an hour for me today but I finished and there were a couple of exercises that I really enjoyed

Hilnecia

This was good but tough to do. My knees took a beaten.

kyarra

This workout was a good workout and fun at the same time I can feel myself getting stronger and it’s only day 5 🏋🏾‍♀️🔥💪🏾

Amna

Lit workout Chanel!! 🥵💪🏽🔥💪🏽🔥

Aubani

I love this intense work out 🏋️‍♀️🔥

Bella

Hardest workout so far, I had to take a break then get back to it. Can’t wait to see day 6 let’s go!!!

Yazz

Whitney

Ashley

Whew I made it I’m happy to say I completed this week!

Geornikqua

BeBe Jones

Jenny

My quads are burning but once again I got a hood sweat out of the workout! I had some family unfortunate events recently and was slacking a couple of days but I just keep thinking about the body I want again and it made me come right back! Good workout!

Tricia

This was hard. Forgot to put complete. My calves were in fire!

Shelby

Lexii Nicho

This one kicked my butt!! 9 rounds!?… sis I thank you already it’s late but I had to get it in ima be looking so good on my Bday!!!

Fasha

This workout was the toughest yet, but my body was prepared for it. I pushed myself mentally, and added in extra sets! I’m investigating in me!!!😅

Tiffany

Sherita Norman

Wheeeeeew whee! Let’s goooooooo! ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥
Lawd I’m still alive at 5! #cocofitnessbodygoalschallenge

Eboni

Noodles my legs are noodles but week one down!

Kapelwa Makinde

This was actually fun! I’m so happy for everyone that got through week one!! 👏🏽👏🏽👏🏽

Dorotheo  Davenport-Carter

Toya

Marilyn

Great workout I sweat the entire time. I enjoyed all the squats and the squat calf raise had me tiiiedd.

Aryielle

Made through day 5 and the entire week! Proud of myself because my body and mind went through a lot this week but I didn’t give up! Thank you coco and thank you ladies for not giving up

Jasmin

Cary

Made it through D5! ✔️🏋🏽‍♀️

Ellie

I feel sore but pumped at the same time! I really enjoyed the leg 🦵🏾 workout 🏋️‍♀️ 

One Step Closer To My Purpose!!! Let’s Go 💪🏾 💪🏾

Lorna

Jasmine

I did NOT wanna work out today. But I made it through. Week 1 down! 3 more to go! Great job ladies. 💪🏾🔥❤️

Crys

Oyinkan

Imani

I almost gave up but god kept me 😂😂😂😂 so challenging i'm so sore right now

Day 5 complete body is on sore 🔥🔥🔥

Rhonda

Honey the workouts you are providing are phenomenal! You did not come to play. Loved the full body workout

Quiesha

Good way to end the week with a full body!

Bridget

I love to see how I get a lot of sweat 😓

I can’t explain how sore the back of my legs and my calf’s was before getting through this 5th day but the finish is so satisfying 💪🏾

Myjewel

Davi

Whew! Day 5 is complete!!! Ready to do work over the weekend and jump right back into workouts on Monday!

Lawren Rae

* TOTAL BODY BURN / HIIT CARDIO DAY * 
- DB= Dumbbell 

- 5 min. dynamic warm-up
- 5 min. cardio (jump rope)


UPPER BODY/ ABS 	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
DB standing toe tap crunch (R.leg) 	
DB standing toe tap crunch (L .leg) 	
	
SS 2	
DB alt plank rows 	
DB push press jacks 	
	
GLUTES	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
DB frog pumps 	
DB banded hip thrust pulses	
	
SS 2	
DB alternating side lunge	
DB alt. reverse pulse lunges 	
	
	
LEGS 	
"4 exercises (2 supersets)... 3 X 15 reps 	"	
SS 1	
DB alt. forward lunge 	
DB RDL's 	
	
SS 2	
DB seated squats 	
DB sumo jump squat 	
	
CALVES	
2 exercises... 3 X 20 reps 	
DB overhead squat to calf raise 	
DB standing calf raises

5- minute jump rope interval

- Hold a single dumbbell at the shoulder
- Kick the opposite leg straight forward off the body as you press the dumbbell forward toward your foot

DB standing toe tap crunch (R. leg)

DB standing toe tap crunch (L. leg)

Upper body superset 1

- Come into plank position with a dumbbell in each hand
- Make sure your back is straight and your hands are stacked under your shoulders
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Lower the dumbbell with control
- Repeat the row movement, alternating arms without losing the stability of your plank

DB alt plank rows

- 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

Upper body superset 2

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

DB frog pumps

- Place a band m just above the knees
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Pulse

DB banded hip thrusts pulses

Glutes superset 1

- 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
- Pulse 2x
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

DB alt. reverse pulse lunges

Glute superset 2

- 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

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL's

Legs superset 1

- 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

Legs superset 2

- Stand with feet shoulder width apart, holding dumbbells overhead
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Drive up into the balls of your feet, engaging your calves

DB overhead squat to calf raise

- 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

Calves

W1/D5

lol man girl you be on a mission because hunny im drying lol legs feel like noodles 🤣👏🏽

Rodneisha

I enjoy it. I feel like I accomplished something I plan for me.

Ericka

W1/D1

Gisele Rigo

Terri

W1/D2

Man I did a dance class b4 this so I wasn’t gonna do this workout. I was looking for something shorter but my glad I did this. Omg the dead lift’s definitely mad it worth it . I felt all the supersets. Thank you!

Meka

W1/D3

Great burn !!! literally feel it everywhere

Sydney Simmons

Bria

W1/D4

Melissa

W2/D1

I love the challenge these workouts give me!!!!

Lisa

Great workout but I never have time to complete the workouts. Being a busy mom 45 mins is all I can get in.

Tequila

W2/D2

W2/D3

The app moved faster than me it should be 5 stars the stars left the screen before i could click all stars! guess my hands are still shaky from the workout

Janella

Good workout, fav workout so far💪🏾🙂.

Tracey

W2/D4

I feel myself improving every week!! 7 weeks in 👏🏽💪🏽

Thank you… i always stop here so fingers crossed

W1/D5

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