Name: Playbook - Chanel DeLisser - W2/D3
Uploaded: 2024-03-04T18:10:48.768Z
Duration: 60 min
Description: W2/D3

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

LaVeta

Enjoyed the workout. Getting better each day. Thank you 🙏🏾

Ruth

Super Blue Moon equals super blue workout!! 🌕

Angie

Ayana

Raquel

Shaquita

Kelly

I can feel the pain in lower part.
And I love that thesz are basic exercises to get to learn and progress on it.

Karima

Melody

Bella

Sheila

Mwange

First time working out in 2 years… I’ve been working remote from home for 7 monthand after so much sitting I realized i have no muscle strength… this came right on time it was challenging but it was worth it!!!!

Shamika

The new plan is not as challenging as the old ones

Mwansa

Running a mile before doing this is absolutely insane

Shana

Week 2 and I found that I’ve really starting to get a good stride.

Ruel

Very disappointed with this challenge, don’t think they are better than the old program. I’m gonna stop this and get back to her old exercises, are way much more challenging

Vanessa Barros

I’ve been afraid of Bulgarian Squats with my weight and knee issues for as long as I can remember.   Today I was brave enough to try them without weights… imma get there ya’ll!

Michelle

Judy

I didn’t think I was gonna make it through a workout today but I pulled through 💪🏾

Debra Oh

Teaira

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

Dianja

Angel

Jade

Wasn't really un a workout mood, but I got it in minus the Calf workout. My quads and bum was on fire from the BSS. #getit#

Charchar

Nyasia

Sore and tired but I can’t stop !!! Summer goals I can see it !

Alexis

Love that abs are worked out everyday 🔥

Mariela

Kicked my butt so hard but I feel good 🫶🏽

Kashon

I read the comments before working out and thought the Bulgarian squats were guna do me in when really it was the alternating lunges that wore me OUT! Lol then things do a number on the quad omg!!!

Tatiana

Worked on my timing today! Made it in 1:05 😎🌹💋

Christin

Had to abbreviate my workout and skip abs because I was rushing to get my kid…but I’m so proud I made it! It’s been a trying week but God is good and He provides peace like no other! If you’re reading this, keep going! You are more than a conqueror!!

Alondra

Nadjhi

Those lunges and Bulgarian split squats will always take me out

Shurida

Kidist

Today was an unsuccessful work out. The only thing is that I showed up and I was willing. I could not complete some of the leg exercises and then bc my legs hurt I could not keep them in the air for the ab exercises. I just went home :(. It’s just that during the split lunges I realized how sore and tight my quads were at the insertion. I stretched it out multiple times and lowered the weight but still, could hardly complete the second set the. Then I saw what was next Bulgarian lunges it was to blame for this soreness!! LoL)

Maria

🦵🏽🦵🏽🦵🏽 is how I’m feeling lololol

Ashley

I almost didn’t make it to the gym so it was purely mental today 😭

Debbie

Kennedy

Aryielle

I love leg day, but I hate Bulgarian squats!!! 😩🤣🤣💙🦵🏾

Tanea

Imani

The app isn’t recording the workouts correctly/tracking progress correctly. I’ll finish a workout and it will delete all the progress and I have to lkeep marking it and it won’t show on my calendar…

Hannah

I finished this one great and went up on weights!!! Feeling accomplished!!!

Monique

Never finished her workouts in just 45 minutes until today!! 💪🏽💪🏽

Dannie

WEDNESDAY	
*5 min. dynamic warm up*	
	
QUADS: 	
Superset 
- BB seated squats... 3 sets x 12 reps
- DB alt. forward lunge... 3 sets x 16 reps  	

- DB bulgarian split squat (R. leg).. 3 sets x 10 reps
- DB bulgarian split squat (L. leg) .. 3 sets x 10 reps

- Quad extension... 4 sets x 15 reps 	
	
CALVES: 
- Smith machine calf raises (toes-in) ... 3 sets x 15 reps	
- Smith machine calf raises (toes-out) ... 3 sets x 15 reps	
- Smith machine calf raises (neutral stance) ... 3 sets x 15 reps	
	
ABS:
- Reverse crunches ... 3 sets x 15 reps	
- Suitcase crunch .... 3 sets x 15 reps	
- Mountain climbers .... 3 sets x 15 reps

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

- Hold two dumbbells at the shoulders
- Press hips back and lower down until your glutes touch the box (completely sit down and release all tension in the legs)
- Press through heels and mid foot to stand back up

DB seated squats

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Drive out if your front foot, stepping back to the initial position
- Repeat with the opposite leg
- Alternating back and forth for time or reps

DB alt. forward lunge

Superset

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

DB bulgarian split squat (R. leg)

DB bulgarian split squat (L. leg)

DB bulgarian split squat

- 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

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (toes-in)

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing outward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (toes-out)

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (neutral stance)

Smith machine calf raises

- Place your arms extended by your sides 
- Roll your legs inward toward your chest
- At the top raise your hips off the ground

Reverse crunches

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out
- Repeat for time or reps

Suitcase crunch

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

W2/D3

Renata

Keke

Andraya

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

Carolin

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

E Bulcis

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

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

W2/D2

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

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

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!

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/D3

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