Name: Playbook - Chanel DeLisser - W2/D2
Uploaded: 2023-03-02T20:37:08.718Z
Duration: 60 min
Description: W2/D2

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 🧘🏽‍♀️

Ashley

🔥🔥🔥🔥 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 🤍

Denisa

Amaia

Debra Oh

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

Monique Debardlabon

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.

Catherine

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

Coursha

Marchel

Great workout! I was able to finish quicker than last week!

Mecca Scarborough

Nyasia

Christin

I Love this workout! 🏋️‍♀️❤️

Diamond Marie

Shantelle

Dezirae

Cindy

Liking the consistency of workouts so that we can measure how much stronger we’re getting!

Erica

Marcella

abs got a lil challenging but i pushed thru day 2 done 💪🏾

Brandy

The workouts are getting easier to get through!

Mikala

Loving it, can turn it into a HIIT workout by including and alternating each workout

Emmalie

I feel so much better after I workout 💪🏾

Shannon

Shelly

Kennidi

Kathy Le Maitre

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

I have a question. I was reading the meal plan and needed more clarification on clean 15 and dirty dozen. Is dirty dozen the foods that have the most pesticides?

I’m loving all of these meals so far! So proud of myself for sticking to a meal plan and not eating out!

Anne-Isabelle

Bella

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

Lets do this 💪🏋️‍♀️🦵🤸🏽‍♀️

Nelly

I’m so excited to watch my body transform over the next six weeks!

Taylor

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

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

Great first day! I don’t feel overworked and yet I’m still challenged!

Kimone

This workout was sooooo good! Good a good sweat in! This was awesome

Kristal

Estephania

W1/D1

Ya’ll not in the challenge but finished day 2. I did it!

Michelle

Amazing! Expect nothing less from Miss CoCo

Dami

W1/D2

Y’all today hurt. Took me double the normal time.

Lamecia

Aquila

W1/D3

Great workout! I learned how to use a machine I never used before and I’ve been working out for almost 3 years! You’re amazing. 🔥

Kurkessa Springs

Candace Nicole

Mariela Arvizu Malfavon

W1/D4

Sophia Jean-Charles 

Selena Smith

Shay

W1/D5

This workout was great. I was injured for a few days last week and had to sit out for a bit. However doing this workout getting back from last weekend this kicked my ass!

Ayana

I feel good hip thrusting more weight 💪🏾🔥🔥

Great way to start my week! It took everything out of me to get to the gym but I did it !!

Nickayla

W2/D1

This was a hardcore workout especially when it came to abs. That's where my problem area resides. So this was tough.

Dianja

Angel

W2/D3

justise 

Thank you for everything! Love seeing what I’m truly made of 🙏🏾💖😘

Layla

W2/D4

Doubled up today because I fell
Behind last week .. tough but well worth it !

Renee

Literally obsessed with your workouts! Thank you!🤩🔥❤️

W2/D5

Wow! What a challenge!! 💪🏋️‍♀️😅

W3/D1

I feel the burn! No pain, no gain! 💪🏿🤪

I was so shy about doing the box ab workout but I did it overcame the fear and it felt so good! Abs on fire I even did an extra set 😁

W2/D2

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