Name: Playbook - Chanel DeLisser - W2/D3
Uploaded: 2023-03-02T20:41:36.238Z
Duration: 60 min
Description: W2/D3

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 Arvizu Malfavon

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 Debardlabon

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

Dannie

I think I’m getting the hang of the Bulgarian squats 🔥🔥🔥

Brittany Gray

Shonda

Santia Loriston

Yasmeen

Marchel

Destinee

I’m SO LOVING this app and the easy to follow workout routines!! ❤️❤️🏋️‍♀️ 💪🏽

Diamond Marie

pushed thru loving the changes in my. body

Brandy

Paola

Amazing as always feeling like a Goddess ❤️

Cindy

Phew, Day 3 Completed! Feeling so great & can’t wait to see the ending to this consistency 🤍 Come on Week 2, Day 4

Denisa

Whew this workout got my calf’s on fire

Mariah

Shelly

I l love it!! Lower body workout 🏋️‍♀️ was everything! I feel sore and definitely the burn 🔥🔥 #trusttheprocess #letsgo 💪🏾 💪🏾

Lorna

I’m an intermediate in the gym so I went into the program expecting to gain more consistency but not an actual challenge. Babyyyyye. They lied🥴 I had to go down in weight just to complete the first week. Definitely for all gym levels 💕💕💕💕

Melissa Williams

Antoinette

Selena Smith

Marcella

Armanni

I fell more confident in the gym🏋🏾🔥

Brianna

It’s getting a little easier 🔥🔥🔥🔥

Vicky Smith

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

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?

Nisia

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

W1/D4

Sophia Jean-Charles 

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

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

Line

W2/D2

Amiee Brown

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 !

Debra Oh

Renee

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

Michaela Daniel

W2/D5

Wow! What a challenge!! 💪🏋️‍♀️😅

W3/D1

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

Coursha

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/D3

Community

More workouts from Chanel DeLisser