Name: Playbook - Chanel DeLisser - W2/D2
Uploaded: 2024-03-04T18:10:48.757Z
Duration: 60 min
Description: W2/D2

Whew! My upper body appreciates this. 💪🏾💪🏾

Ashley

E Bulcis

LaVeta

Ruth

Great workout. Added a few things to it. I’m getting stronger

Ayana

Scassi

The last few exercises I struggled but it was good . I wanna challenge myself to ish threw them

Shay

Kelly

Marie Lamour

I don’t feel like it's focusing on the back

Great but I wish we had different warm ups for our upper body days.

Antoinette

Bella

Yes plases.. great workout feeling better

Sheila

Workouts started to get easier so I went up on weight. Definitely felt the burn today! 💪🏾🔥

Elizabeth

Brandy

5 minute jog straight was the first for me 🥵💪🏾

Teaira

Line

Charchar

Yvette Harris

Gosh arms are so my weakness but loved the challenge. You’re inspiring 🤩

Michaela Daniel

Amiee Brown

Ryeisa

The hardest part is really getting to the gym, but I’m glad I made it. I feel amazing 💪🏼

Maryjane

Ashanti

Mentally and physically getting better with time !

Alexis

Today is my day 2 and it was surprisingly easy to get through. I even did more of certain sets. Lemme find out I’m getting stronger lol 😝

Tatiana

Tiffany

Shurida

Tremely

Maria

Upper body is lowkey relaxing 🧘🏽‍♀️

🔥🔥🔥🔥 the abs work took me out🥵🥵

Vicky Smith

I have terrible cramps so I’m especially pride of myself for making it through this. LETS GO!!!

Passion

Tanea

That last an workout is not a joke. Looking forward to the day I do 25 secs with ease.

Nisia

Debbie

Imani

Added a couple of exercises to this one. Trying to blow off some steam.

Shar

Week 2, Day 2 was amazing! I can’t wait for Week 2, Day 3 🤍

Burgundyy

Amaia

Debra Oh

I did this and I felt like I could conquer ghe world!!!! 😊😊😊

Monique

Hannah

Simmone

Mackenzie

Super proud of myself for getting up today and working. Almost didn’t make it to the gym but so happy I did.

I honestly feel amazing after this workout. Maybe I’ll go run a mile now. Who knows? Lol

Coursha

Marchel

TUESDAY	
*5 min. dynamic warm up*	
	
CARDIO:
- 5 minute jog - set incline to 5; set speed between 3.0-5.0 mph 	
	
BACK:
- Half kneeling SA lat pull down (R. side)... 3 sets x 15 reps 	
- Half kneeling SA lat pull down (L. side)… 3 sets x 15 reps

- Close grip lat pull down.. 3 sets x 12 reps 	
	
BICEPS X SHOULDERS:
- DB push press jacks ... 3 sets x 12 reps

- DB lateral raise to bicep curl... 3 sets x 12

- Seated DB curls .. 3 sets x 15 reps	
	
ABS:
... TIMER: 25 SEC ON X 12 SEC OFF  	
- DB russian twists 	
- DB single leg toe tap (R. leg)	
- DB single leg toe tap (L. leg) 

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

- Get into a half kneeling position and hold the cable attachment with one hand
- Pull the attachment towards your body keeping your elbow tucked to your ribs
- Release the weight back to starting position

Half kneeling SA lat pulldown (R. side)

Half kneeling SA lat pull down (L. side)

Half kneeling SA lat pulldown

- Grab the U-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip lat pull down

- 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

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Rotate the dumbbells to an underhand grip
- Curl the dumbbells up, ending your biceps
- Lower the dumbbells to the starting position

DB lateral raise to bicep curl

- From a seated position
- Hold the dumbbells with your palms facing forward
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

Seated DB curls

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

DB Russian twists

- 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)

W2/D2

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! 🤍

Carlea

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

W1/D4

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

W1/D5

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

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💦💯

Dionne

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

W4/D1

Bendy Valencia

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

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!

Ifetayo

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.

W2/D2

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