Name: Playbook - Chanel DeLisser - W1/D5
Uploaded: 2024-03-04T18:10:49.381Z
Duration: 45 min
Description: W1/D5

Elizabeth

Tricia

Melissa

Nosipho

Aisha

Mercy

Definitely feel the burn 😩💪🏾🔥

Diamond

McKenna

Always feel great completing a workout! 🏋🏾‍♀️

Jamia

Britney

I’m feeling good and burnt out! Week 1 is officially done!! WootWoot🎉🎉🎉🥵✨👏🏽

kristen

This was a good challenge , especially the abs!

Aqeela

Aubani

Monica Pena

Not bad. The more I complete the better I feel! Let’s go 💪🏾

Kendra

Kendra Thomas

That last set almost took me out but I survived! Lol 💪🏽💕

Ashley Marrero

Felicia

Kennedy Hines

Roya

zuleyma

Tayler

1wk down I’m feeling amazing 😎💪🏾💯

Amber

It’s great to be able to give yourself energy and look good too💫🫶🏾

Asia

Chika

Niah

Aleah Raye

Girlllll....yassss I feel amazing after this one ! Let's go W2

Gigi

Got my day 5 day early.  Cheers to completing week one!  Every workout pushed my mind and body and I’m so grateful for that.   I’m excited to see what’s in store for next week.  Let’s go!!

Jill

Really felt the burn! Great way to end the week.

Chilombo

In the words of David Goggins, "STAY HARD!!" whewww

Jessica

I am burned out but in a good way😅🥲. Awesome first week!💪🏽 Ms.Coco this program is wonderful! I haven’t been this dedicated with working out since I played sports in high school. Thank you so much for your help/guidance.🤎

Kira

Thank you girl you are awesome  your form and tips on point. you get 5 stars everyday , I must don’t know how to swipe , sometimes it will give just one. Abs glutes and hips on fire . My core is not strong at all when doing them an toe taps

Tonya

Ameena

Week 1 DOWN👏🏾👏🏾👏🏾👏🏾 I had a little too much fun with that DB swing 🤔😂

Karima

Bria

This was kinda tough but I enjoyed this workout. Excited for the journey ahead~

Marisha

Worked out a little later today. Better late than never! So excited/nervous for week two 😬

NyBria

Getting through the pain!! 😅 I feel a lot stronger 💪🏾 whew!!#day5down

A minute of Silence for my legs and abs . 
I can't even walk anymore. My legs are shaking 😭

Winnie

W1 day5 done. I love how I sweat during the workout. I feel light and healthy can’t wait to continue week 2  let’s go 💪😊

Workout was challenging so glad I pushed through! I feel so good 💪🏾week 1 complete let’s goooo

Brittany

Week one down and I made it!! I’m so proud 😊

Sharonda

Didn't feel like working out today but glad I got through it. Uplifted my morning ☺️ #cocofitnessbodygoalschallenge

DeeDee

Today I felt every single workout I’ve done this week. It was hard but I didn’t feel the need to give up. My favorite mood booster 💪🏾

Belle

Mariah

This took me out 😩 I should’ve figured with the glute warmup, but I finished strong. 
Day 5 completed ✅ 
Week 1 completed 🔥

Anais

FRIDAY			
*5 min. dynamic warm up*			
			
GLUTES: 			
Warm up... 2 sets x 15 reps 			
- Banded straight leg kickback (R. leg)  		
- Banded straight leg kickback (L. leg)  			
- Banded fire hydrant (R. leg) 			
- Banded fire hydrant (L. leg)			
			
- Standing DB abduction (hold DB on side glute... R. leg)... 4 sets x 15 reps  			
- Standing DB abduction (hold DB on side glute... L. leg)... 4 sets x 15 reps  			
			
Superset 			
- DB frog pumps ... 3 sets x 20 reps			
- DB swings ... 3 sets x 15 reps 			
			
HAMSTRINGS:			
Superset 
- DB alt. reverse lunge... 4 sets x 12 reps 		
- DB RDL's ... 4 sets x 15 reps 			
			
- DB sumo squat to sumo deadlift ... 4 sets x 12 reps 			
			
ABS:			
... 3 sets x 15 reps 			
- DB single leg toe tap (R. leg) 			
- DB single leg toe tap (L. leg) 			
- DB straight leg sit ups

- Start on your hands and knees with a band around your legs above the knees
- Extend a leg and lift it into a kickback

Banded straight leg kickback (R. leg)

Banded straight leg kickback (L. leg)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants (R. leg)

Banded fire hydrant (L. leg)

Glute Activation Warm Up

- Hold a single dumbbell on the outside of the leg
- Raise the leg laterally 
- Lower your leg with control

Standing DB abduction (R. leg) (hold db on side glute)

- Hold a single dumbbell on the outside of the leg
- Raise the leg laterally
- Lower your leg with control

Standing DB abduction (L. leg) (hold DB on side glute)

Standing DB abduction

- 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

- Start with the dumbbell on the ground in front of you (standing on one end) 
- With chest lifted and core engaged bend at the waist
- Grab the top of the dumbbell
- Lift the dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

DB swings

Superset

- 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

- 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

- Start in a wide toed out stance
- Hold two dumbbells forward of the body 
- Push your hips back as you sit down into a squat
- Stand up out of the squat by extending your legs
- Hinge forward at the hips slowly lowering 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 sumo squat to sumo deadlift

- Lying with your legs extended and one dumbbell held to the side of your shoulder
- Raise the opposite leg, reaching the dumbbell up to your toes, lifting your upper body off the floor
- Lower with control

DB single leg toe tap (R.leg)

DB single leg toe tap (L.leg)

- Begin by lying supine with arms extended straight up, holding light dumbbells in each hand
- Sit up while keeping the dumbbells overhead

DB straight leg sit ups

W1/D5

You are making me happy thank God for you

Renata

Pamela

Clear and easy to follow instructions ☺️

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

Amazing ! Good sweat sesh and muscle workout !

Lysandra  Tefinkjian 

Easy moves, BUT if your using heavy enough weight and do mind body connection going slowly, great workout! With a Great sweat going on. If your saying this is an easy workout your doing something wrong. Thanks CoCo. Be back for day 2. 😘

Sarah Ann

Khadija

W1/D1

Sheena

Amazing workout! The toe touches at the end took me outttt!! But I’m a great way!! 💪🏾

W1/D5

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