Name: Playbook - Chanel DeLisser - W2/D4
Uploaded: 2024-03-04T18:10:49.486Z
Duration: 45 min
Description: W2/D4

Feel the burn baby! Excited to see results in burning 450calories easy

Melinda

rita

Elizabeth

Tricia

Great work out, sweating and all! I can feel I’m getting stronger😁💪🏼.

Shateira

kristen

Aqeela

Sweating! 🥵 Great work!💦💪🏽🔥

Aubani

Maame

Feeling so proud that I can complete a set of exercises without so many breaks

NyBria

Feeling better working out! Glad I haven't given up....

Kasi

Everything I expected! As my form gets better the exercises feel different as I’m doing them.

Belle

Missed 2 days, but picked back up. This was a great workout!

Gigi

Ooohhhh my armsss are in fireee 💪🏾🔥💪🏾

Angelica

I used to run out of steam by the middle of the workouts. Now I can power through until the end. Feeling much stronger!

Jackie

Kennedy Hines

Ashley Marrero

Mariela

Roya

I can really feel my core and arms getting stronger!!! 😄

Tiffany

Sunshine

Karima

McKenna

Made it 🏋🏾🔥! Last part almost got me!!

Great way to finish my day!!! I love it!! 😉

Lorna

So good! 💦 🔥 It’s starting to feel like a rhythm 💪🏽

Marisha

So close to finishing week 2.  Feeling amazing!

Jill

I’m beat!! My daughter (6) even hopped in with her dumbbells and got it in with me 💕💪🏾🤸🏾‍♀️ Wk 2 Day 4✅

Anais

Wk2 day 4 done 💦💦😰😰 I was so tired I almost gave up but I had to stood up and finish the work I’m glad I did it. let’s go.

Alexandria

Great set!! Looking forward to seeing whats new next week

Laura

THURSDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
- 5 minute jump rope intervals; 5 rounds (45 sec. ON x 15 sec OFF)	
	
BACK: 	
- SA supported DB row (R. arm)... 3 sets x 15 reps
- SA supported DB row (R. arm)... 3 sets x 15 reps

- Lying half supermans w/ DB back row (use light weights) ... 3 sets x 12 reps 	
	
TRICEPS: 	
- DB bent over tricep kickbacks...3 sets x 15 reps	
- Seated DB overhead tricep extensions...3 sets x 15 reps	
	
- Modified push ups (on knees) ...3 sets x 10 reps	
ABS:	
... TIMER: 25 SEC ON X 12 SEC OFF  	
- Plank jacks 	
- Plank shoulder taps 	
- Alt. straight leg bicycle crunches

5 minute JUMP ROPE INTERVALS

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on a surface forward of the body for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

SA supported DB row (R. arm)

SA supported DB row (L. arm)

SA supported DB row

- Lying on the ground face down with light dumbbells held overhead
- Raise your upper body and engage your glutes
- Pause at the top
- Pull the dumbbells back engaging your lats
- Extend your arms back to overhead, then lower back down to starting position

Lying half supermans w DB back row (use light weights)

- 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

Modified push ups (on knees)

- 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

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

Khadija

W1/D1

Sheena

Amazing workout! The toe touches at the end took me outttt!! But I’m a great way!! 💪🏾

W2/D4

Community

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