Name: Playbook - Chanel DeLisser - W2/D1
Uploaded: 2024-03-04T18:10:48.685Z
Duration: 60 min
Description: W2/D1

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Kurkessa Springs

Such an improvement from first challenge.

Sianadeye

Delicia

Sienna

Yasmin

Tremely

Adrienne

LaVeta

Jade

These workouts are just different!🔥🔥

Jazmyne

I went heavy and did 4 sets for some. This was so challenging. Great workout!

Raquel

Coco

Mariah

Neneh

Paris

Perfect!!! I loved this workout!! I went heavier on weights and did less reps🔥

Rhandi

Asha

Judy

Tracy

Tierahnee

Orelia

🤑🥰Kesh😍❤️

It was great! I think it would be helpful to offer one alternative excercise as well. Just in case the machines are taken

Rayvonne

Whitney

This was lightweight today. Day 1 it would’ve been the hardest thing ever.

Eternity

Kristen

Desiree

Took me 2 days to finish. The first day I did 5 rounds today I complete the last 2‼️ Proud of myself for sticking with it.💪🏾

Katisha

Oumou Traoré

Shar

Jasmine

Ayana

This workout definitely gave me energy. I’ve been really depressed all week and haven’t felt motivated. Today I got back at it and this helped me a lot! 🔥❤️ thank you!!

Dezma

It was great, i feel really strong and powerful lol

Davida

Kutloano

A sista is TIED!! But it’s a good tired👏🏾💪🏾

Brittanee

Alexis

Challenging but I got through it! Booty Cheeks on swoll!

Keidy

Switched it up to the GYM workout for today!! I only had to modify one workout, Quad Extension. 🔥 Feeling the burn 💪🏽

Ellie

I’m amazed at how cripple and achy and sore I’ve been in my daily life and then I get back in the gym and knock out these workouts as if I wasn’t limp-walking in this bxtch. Lol 😂
After W2/Day 1 I’m convinced that my ass is sittin’. Lol

Rōze

Antoinette

I got a late start, but I refuse to let this day go back without getting my workout 🏋️‍♀️ in!!! My legs 🦵🏾 are on fire 🔥🔥 It was all worth it!! Trust the process #letsgo 💪🏾 🏃🏾‍♀️

Lorna

Anybody else walking in slow motion from being sore? Lol

Dinah

Glutes are on FIREEEEE!! My legs are getting stronger though! 🙌🏽

Kelsey Bradley

Busy…busy day! But I got it done!👌🏾 I’m exhausted!!

Naiema

Amazing workout but oh Lordy my legs are on fire

It has taken a little longer because of my asthma, but I’m pushing through 💪🏾💪🏾💪🏾 and happy I no longer have noodle legs or 🦖 arms 🥹🥲🤣🤣

Ameika

* GLUTES + QUADS + ABS * 
- DB= Dumbbell 
- BB= Barbell 

- 5 min. dynamic warm-up
- 5 min. cardio 


ABS	
3 exercises ... 3 X 15 reps 	
DB russian twists 	
DB straight leg sit ups 	
DB chest press w/ leg raise	
	
	
	
QUADS 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
BB seated squats 	
Heels elevated DB goblet squat 	
	
SS 2	
Quad extensions 	
DB squat to overhead press 	
	
	
GLUTES 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
BB hip thrusts 	
BB hip thrusts pulses 	
	
SS 2	
BB banded side step squats	
BB alt. lateral lunge

- Set treadmill incline to 15
- Set treadmill speed between 2.0 - 3.0 mph

Complete the treadmill incline walk for a total of 5 minutes.

5- MINUTE TREADMILL INCLINE WALK

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 

__________________________________________

EXAMPLE: 
* Do 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the dumbbell from side to side

DB Russian twists

- 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

- Begin by lying supine on the floor with dumbbells above your chest and legs extended upward
- Lower dumbbells to until the back of your arms touch the floor, while lowering your legs toward the ground
- Press dumbbells back up over your chest as you raise your legs back up

DB chest press w leg raise

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the bench 
- Press through heels and stand back up

BB seated squats

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat

Quads superset 1

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet))
- Make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale (Ensure that the rest of the body remains stationary on the seat)
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Quad extension

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
- Bring the dumbbells up to the shoulders and press them overhead

DB squat to overhead press

Quads superset 2

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

BB hip thrusts

- Perform hip thrust pulses at the top of the hip thrust movement

BB hip thrusts pulses

Glutes superset 1

- With a band around your legs above the knee and a barbell on your back lower into a partial squat
- Hold that position as you step side to side laterally

BB banded side step squats

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

BB alt. lateral lunge

Glutes superset 2

W2/D1

Misha

W1/D1

This was a serious workout.  But I completed it.  Thank you❤️

Planomore21*

pressure! i enjoyed it, although i do wish the order of the exercises were coordinated. at the gym when you leave a station its challenging to have to go back to soon after… otherwise pressure 💪🏾

Jazie

W1/D2

People watch out, your calves will be on fire 🔥🙃

Gym didn’t have some of the necessary equipment but was able to do alterations. Great workout! 😀

Ashley

W1/D3

Hillary

Excellent workout, feeling accomplished! 😃

Shardaa

W1/D4

W1/D5

Mimi

They asked was a trainer today!!!😂 thanks to COCO FITNESS!!!

W2/D2

Olicia

I'm always excited to do this exercises but after the set of workouts, I be over it. These workouts be kicking my butt and all I can say is how you really tryna kill me, roll my eyes at the end of every set, and fall out. Loving the results tho.

W2/D1

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