Name: Playbook - Chanel DeLisser - W2/D2
Uploaded: 2024-03-04T18:10:49.470Z
Duration: 45 min
Description: W2/D2

Kholie

Elizabeth

Angie

Tricia

Melissa

The Abs gone humble me every time but I got it done! 🔥

Crys

Neneh

Diamond

Shamika

Aqeela

This workout! 🥵🥵🥵💪🏽💪🏽

Aubani

This one is always a bit intense but nothing too crazy. Another day another accomplishment 💪🏾🥰

Kendra

Trust the process… I fell but I got back up!!

Asia

🔥🔥🔥🔥 I’m getting stronger. But still the most challenging workout ever.

Wanda Haynes

Bria

Tannielle

Ameena

Aleah Raye

Kendra Thomas

Kennedy Hines

Sharonda

😮‍💨😭finished the entire workout before the 45. Getting a silk press at 1pm so broke a hood sweat before I cute 💅🏽💪🏽

Kira

Another great work out! Let’s gooo!!! 💪🏽💕

Ashley Marrero

This workout had my arms on fire!! Week 2/Day 2 officially done!

Jaeda

Workout complete. I love how consistent I’m becoming 😊😊

NyBria

Makayla

I love the ab section of this one! 👏🏾👏🏾🔥🔥🔥

Karima

Jill

Johnnie

I'm glad I showed up today ..Wk2/D2 done ✅

Winnie

Marisha

Tiffany

I’m feeling stronger after every workout!

Niah

Great upper body workout 🏋️‍♀️

Lorna

It wasn’t easy by any means. I feel so much stronger & that’s enough motivation for me to push through.

Belle

This arm & ab workout was a beast! Thank you as always Chanel I needed this. 🫶🏾

Mariah

DeeDee

Tiffani

Kasi

Great workout!! Wk2 Day 2 ✅🤸🏾‍♀️🤸🏾‍♀️🤸🏾‍♀️💪🏾

Anais

Roya

Sianadeye

Thank you Your awesome my I had to stop at least 2-3 times during each set of Russian twist but did finish now on my way to work for 12 hrs🥰

Tonya

Fighting off the soreness, got Day two done! Feels good! 😊

Jackie

Week 2 Day 2 down…. Great morning workout

Sunshine

Fundiswa Ndlovu

TUESDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
... TIMER: 25 SEC ON X 12 SEC OFF 	
- DB push press jacks 	
- Half burpee with DB curls 	
- Jumping jacks 	
	
BACK:	
- DB single arm plank rows (R. side)... 3 sets x 12 reps 	
- DB single arm plank rows (L. side).. 3 sets x 12 reps 	
	
- DB bent over rear deltoid flys.. 3 sets x 15 reps 	
BICEPS X SHOULDERS: 	
- DB around the world shoulder raise ... 3 sets x 12 reps 	
	
- DB lateral raise to bicep curl... 3 sets x 15 reps	
- Alt. DB hammer curls .. 3 sets x 16 reps	
	
ABS:	
... 3 sets x 15 reps 	
- DB russian twists 	
- DB single leg toe tap (R. leg)	
- DB single leg toe tap (L. leg)

- 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

- Start with dumbbells in both hands
- Lower the dumbbells to the ground and jump your feet back into a high plank position
- Jump your feet back in to your hands
- Staying in the bottom of a squat position
- Curl the dumbbells, engaging your biceps

Half burpee w DB curls

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Cardio

- Come into plank position with a dumbbell in one hand
- Make sure your back is straight and your hands are stacked under your shoulders
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Lower the dumbbell with control

DB single arm plank rows (R. arm)

DB single arm plank rows (L. arm)

DB single arm plank rows

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over rear deltoid flys

- From a seated position, holding a dumbbell in each hand
- With a slight bend at the elbows, circle the dumbbells outward and upward to overhead
- Reverse the movement with control

DB around the world shoulder raise

- 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

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alt. DB hammer 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

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!! 💪🏾

W2/D2

Community

More workouts from Chanel DeLisser