Name: Playbook - Chanel DeLisser - W1/D5
Uploaded: 2024-03-04T18:10:48.734Z
Duration: 60 min
Description: W1/D5

Ashley

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

I love this programme- 2nd time round now 💯💦

Dionne

I feel me very exhausted 🥵🥵🥵 today, It’s my days 5 in the challenge. Thank you Coco, I enjoy it

Bendy Valencia

I can feel the difference from day 1 already

LaVeta

Ruth

Angie

Amaa

Ifetayo

5 days straight!!! Glutes and Hamstrings are throbbing!!!1242 cals burned during workout!!!🔥🔥🔥

Whitney

Coco

Kyla Demas

Great! Only niggly thing is that when there are several different sets, if you record details (e.g. weight etc) in one it automatically updates the rest when the details could be different for the different types of sets.

Kelly

Bella

Sheila

Brandy

I feel like I need more cardio? Doing ab workouts is great but I’m not gonna be able to see my abs if I don’t burn off the fat first

Malorie

Sophia Jean-Charles 

Selena Smith

Shay

I didn't do my best today, but I won't as hard as I could

Tranelle

Gloria Ebanks

Teaira

As the days go on the workouts are getting a bit easier but still tough ! I love it !

Alexis

Tough session . First time doing cable pull throughs & banded abductors so i struggled a bit. Enjoyed it though.

Tremely

Cheenee

Nickayla

Literally the best workout!! ☺️💪🏾

Nina

I’m falling in love with working out again. This was great. I finally did a workout at the gym. I love the home workouts better because there’s no crowd. But loved using the weights and cable along with the abductor machine.

Wanda Haynes

Yasmeen

Marcella

Week One complete! It was a lot easier than I thought! I feel so confident with weights now!! Ready for Week Two!

Tyesha

Mecca Scarborough

Shaquita

Carlea

I really had to dig deep today but day 5 is complete and I’m feeling wonderful! 💪🏿❤️

Coursha

Great workout but my legs feel burnt out. I've never done legs 3 times out the week.

Ayana

Yesterday was a rest day and getting back into it was tough today. I took a lil longer than an hour but I pushed through.

Tatiana

Sashay

Hardest one this week 😭 sweating my bewty off !!

Debbie

Best work out ever! I'm in the zooooooneeee 🤩🤩🤩🤩🌹😛

Christin

1 week down! Haven’t worked out this many consecutive days since high school! 🥹 so proud of me!! Let’s go ladies!!!! 🔥🔥🔥 also butt and abs already feel summa time ready!!

Alondra

Dianja

Monica

Ziluo

Emone’

Loved this workout! ❤️ Took me a bit longer but didn’t skip a thing (normally I would)

Glorya

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)		
		
- Banded abductor machine (band under knees)... 4 sets x 15 reps		
		
Superset 		
- BB banded hip thrusts ... 3 sets x 15 reps		
- BB alt. lateral lunge ... 3 sets x 15 reps 		
		
HAMSTRINGS:		
Superset		
- BB alt. reverse lunges … 4 sets x 12 reps 		
- Cable pull through … 4 sets x 12 reps		
		
- DB RDL's... 3 sets x 15 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

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

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Banded abductor machine (band below knees)

- With band around your legs above the knee perform banded barbell hip thrusts

BB banded hip thrusts

- In a wide stance with a barbell on your back perform lateral lunges from side to side.

BB alt. lateral lunge

Superset

- With a barbell on your upper back
- 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

BB alt. reverse lunges

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- 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

- 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

Renata

Keke

Andraya

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

Carolin

Mwange

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! 🤍

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

Jazlyn

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

Nandi

W1/D3

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

E Bulcis

W1/D4

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. 💪🏾💪🏾

W2/D2

Diana Dee

I feel great! Haven’t missed a day and I am motivated to keep going !

Lateisha Williams

Loved that and how it can be completed within the hour💦💯

W2/D3

W2/D4

Yolanda

W2/D5

W3/D1

Selfmotivated2bebodied@gmail.com

W3/D2

Joel

Doing supersets for the quads ain't no mf'n joke. But on another note, checking my reflection and telling my bestfriend "ay girl I think my butt gettin big"

Cherrelle

W3/D3

Doing the pull ups with a wide (shoulder) grip is hard AF! I was only able to do 8. Help me Jesus!

It was hard for me today but did complete my workout.

W3/D4

Amazing, my body getting used to the exercise. Thank you 😊

This one was a killer. I died about 5 times. Chanel girl you are the freaking G.O.A.T

Brandi

W3/D5

Vicky Smith

W4/D1

W4/D2

These have been great. I forgot how hard calf raises were

W4/D3

It was kind of a struggle today as I was feeling good but did it though.

Yira

Aterra

W4/D4

LaTina Lyle

W4/D5

Very good my body now used to the workouts😍

It was an amazing workout!! I feel great!

Apryl

Elizabeth

W5/D1

I added the jump rope cardio. It was amazing 🔥🔥🔥

Rayvonne

W5/D2

W5/D3

Yasmin

W5/D4

Had to add the folding chair with mine 😅‼️‼️

Frenchyy

Elaysha

W5/D5

Sad it's the last week need a 3.0 ramp it up

Great! I would love to see a variation in the warm ups. I get bored doing the same one x

W6/D1

Phew! Almost done w the 6 week challenge!

Arms are on fire! Great workout! 🔥💪🏾

W6/D2

W6/D3

W6/D4

Can't wait for my next six weeks! Awesome program! Keep making videos!!

Loved the 6 week challenge. I was introduced to new workouts & I feel stronger, look good & feel good.

W1/D5

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