Name: Playbook - Chanel DeLisser - W2/D4
Uploaded: 2024-03-04T18:10:48.777Z
Duration: 60 min
Description: W2/D4

Ashley

E Bulcis

LaVeta

Ruth

Kelly

Aterra

oma uzumi

Bella

Mwange

Elizabeth

It was a bit challenging but overall, I got a nice sweat and felt fulfilled afterwards. Thanks!

Brandy

Dezirae

Jogged 5 minutes straight I’m proud 😭💪🏾

Teaira

Judy

Amiee Brown

justise 

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

Layla

Gloria Ebanks

Bertina

I didn't realize how tired my arms were until I tried doing those plank jacks and shoulder taps 😬 Great workout!

Janine

Kidist

Took my Thursday off & finished up Day on Friday strong! Can’t wait for Week 3 🤍🔥

Burgundyy

Tonya

Nyasia

Is anyone else’s calendar not updating?? 😬

Jayda Ervin

Loving the workouts. It’d be nice if the stretches varied based on what the focus of the workout would be for that day.

Marcela

Debbie

Hannah

Starting to really love chest/upper body day!

Tatiana

Aryielle

Tremely

Maria

Passion

Tanea

Mecca Scarborough

Britt

Marchel

Olivia

I feel like I’m getting stronger but I’m still working on my form with some of these exercises especially the triceps rope extensions 🤦🏾‍♀️🤦🏾‍♀️

Lynndrell

First time doing pull ups the full way! Proud of me!

Debra Oh

Mariah

Abs are on fire! 😛🔥🔥 I feel amazing!

Destinee

Cindy

Shannon

Brittany

Had to do two workouts today, missed one yesterday and I think I died twice lol

Nadjhi

upper body strength is gonna go crazyyyy 💪🏽🤩

Selena Smith

THURSDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
- 5 minute jog - set incline to 5; set speed between 3.0- 5.0 mph 	
	
BACK: 	
Superset 
- Wide grip lat pull down... 3 sets x 15 reps	
- Kneeling cable face pull ... 3 sets x 12 reps	

- Machine assisted pull ups ... 3 sets x 8 reps 	
	
TRICEPS: 	
- DB bent over tricep kickbacks...3 sets x 15 reps

- Seated DB overhead tricep extensions...3 sets x 15 reps	

- Tricep rope extensions...3 sets x 15 reps	
	
ABS:	
... TIMER: 25 SEC ON X 12 SEC OFF 	
- Plank jacks 	
- Plank shoulder taps 	
- Alt. straight leg bicycle crunches

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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Get into a half kneeling position and hold the cable rope attachment with both hands
- Pull the rope towards your face keeping your elbows high and wide 
- Release to full arm extension

Kneeling cable face pull

Superset

- Stand in front of the assisted pullup machine
- Grip the handles using an overhand grip that’s wider than your shoulders
- Step onto the foot bar
- Pull your body up so your chin is slightly higher than your hands
- Slowly lower your body back down to the starting position

Machine assisted pull ups

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

- From a seated position, hold a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up to starting position

Seated DB overhead tricep extensions

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (spreading the rope apart at the bottom)
- Bend the elbows to return to the starting position

Tricep rope extensions

- Start in a forearm plank, elbows under shoulders and hands out front 
- Keeping your core tight and back in a straight line from head to heel
- Jack your feet out and in for time or reps

Plank jacks

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank shoulder taps

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Alt. straight leg bicycle crunches

W2/D4

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. 💪🏾💪🏾

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

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

W2/D4

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