Name: Playbook - Chanel DeLisser - W2/D5
Uploaded: 2024-03-04T18:10:49.492Z
Duration: 45 min
Description: W2/D5

Elizabeth

Tricia

A little challenging but great workout 🏋🏽‍♀️✨

Shateira

Nena Hollis

Goulehi Ange-Déborah

Feeling better then ever! 🔥🔥👏🏽❤️

kristen

Aqeela

Aubani

Asia

I have a love hate relationship with lunges 😭

NyBria

Ashley Marrero

The more I workout the better my form gets & it’s becoming easier to tell which muscles are being worked out. Feels so good

Belle

Kennedy Hines

This one hit different! I loved every burn!!

Monique

Niah

Great your strong striving to get stronger Thank you 😊🙏🏿

Tonya

🔥🔥🔥🔥🔥 I did it!!! My form is so much better this week 👏🏾

Karima

Felicia

Week 2 done Omg 😅💪🏽 that’s all

Ashante

Jill

I almost didn’t make it today, but I’m glad I pulled through and got the workout done. Wk 2 Day 5 ✅😅

Anais

Kamara

Alexandria

Great way to end the week! I feel sore, but amazing at the same time!! Trust the process! Let’s get it 💪🏾 💪🏾 #lowerbodyworkout #cocofitnessbodygoalchallenge 2.0

Lorna

Great workouts, the challenge for me. I suffer back pain, so I had to wait a few minutes to rest in between.

Clautilde

Katt

Sianadeye

Struggled with the sumo rdl to squat but did the abs the best I’ve ever done!

Kazani

FRIDAY			
*5 min. dynamic warm up*			
			
GLUTES: 			
Warm up... 2 sets x 15 reps 			
- Banded straight leg kickback (R. leg)  		
- Banded straight leg kickback (L. leg)  			
- Banded fire hydrant (R. leg) 			
- Banded fire hydrant (L. leg)			
			
- Standing DB abduction (hold DB on side glute... R. leg)... 4 sets x 15 reps  			
- Standing DB abduction (hold DB on side glute... L. leg)... 4 sets x 15 reps  			
			
Superset 			
- DB frog pumps ... 3 sets x 20 reps			
- DB swings ... 3 sets x 15 reps 			
			
HAMSTRINGS:			
Superset 
- DB alt. reverse lunge... 4 sets x 12 reps 		
- DB RDL's ... 4 sets x 15 reps 			
			
- DB sumo squat to sumo deadlift ... 4 sets x 12 reps 			
			
ABS:			
... 3 sets x 15 reps 			
- DB single leg toe tap (R. leg) 			
- DB single leg toe tap (L. leg) 			
- DB straight leg sit ups

- Start on your hands and knees with a band around your legs above the knees
- Extend a leg and lift it into a kickback

Banded straight leg kickback (R. leg)

Banded straight leg kickback (L. leg)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants (R. leg)

Banded fire hydrant (L. leg)

Glute Activation Warm Up

- Hold a single dumbbell on the outside of the leg
- Raise the leg laterally 
- Lower your leg with control

Standing DB abduction (R. leg) (hold db on side glute)

- Hold a single dumbbell on the outside of the leg
- Raise the leg laterally
- Lower your leg with control

Standing DB abduction (L. leg) (hold DB on side glute)

Standing DB abduction

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

DB frog pumps

- Start with the dumbbell on the ground in front of you (standing on one end) 
- With chest lifted and core engaged bend at the waist
- Grab the top of the dumbbell
- Lift the dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

DB swings

Superset

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

DB alt. reverse lunge

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL's

- Start in a wide toed out stance
- Hold two dumbbells forward of the body 
- Push your hips back as you sit down into a squat
- Stand up out of the squat by extending your legs
- Hinge forward at the hips slowly lowering the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB sumo squat to sumo deadlift

- 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)

- Begin by lying supine with arms extended straight up, holding light dumbbells in each hand
- Sit up while keeping the dumbbells overhead

DB straight leg sit ups

W2/D5

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!! 💪🏾

Angelica

Cardio is not my thing but this was awesome!

Carissa

W1/D2

Jazmean❤️

W1/D3

💪🏼💪🏼💪🏼💪🏼😅😅😅

W1/D4

Melissa

W1/D5

Ashley

W2/D1

Kholie

Angie

W2/D2

rita

I feel amazing! So proud of myself today!

W2/D3

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

Melinda

W2/D4

The SL DB hip thrusts really tried to play me. But only the radio could play me. Lol

Jokes aside, I love how challenging these workouts are and I’m learning how to push beyond my perceived “limits” with each workout.

I was able to find time to  workout while on a work trip. I'm so proud of myself!

W3/D1

These workouts have been giving me the business. 🤝

Arms are on fire! Great workout! 🔥🔥💪🏾

Had a long day so this workout is a great way to finish my day!

W3/D2

Precious

W3/D3

W3/D4

Whitney

W3/D5

I feel amazing. Deadlifts used to hurt my back but the more I do these the more I learn abt proper form and how to execute them.

After being sick, I'm happy to be back at it again!!!

W4/D1

Great workout! Arms on fire! 🔥💪🏾

W4/D2

Tough workout but was able to push through! 💪🏾🔥

Yes, I feel great after this workout! 💪🏽💪🏽🔥🔥

W4/D3

W4/D4

Feeling amazing! Great way to start my day!

W4/D5

Yasmeen

W5/D1

I feel so great and ready to start my day!!!

Rhonda

W5/D2

Legs on fire but in a good way! 🥵🔥🔥💪🏽

I feel thissssssss one❤️‍🔥❤️‍🔥❤️‍🔥

W5/D3

I’m loving this ishhhh❤️‍🔥❤️‍🔥👏🏽👏🏽👏🏽

W5/D4

Whew! Lets get it! Done! 💪🏽💦🔥💪🏽

W5/D5

I’m finally getting the hang of the SL hip thrust!! Can we say stronger 💪🏽

Lisa

W6/D1

Yessss finally got my time down!!!🥹🥹🥹

W6/D2

I feel amazing! Great way to start my day!!!

W6/D3

This was a good one! 💪🏽🔥💪🏽🔥

on my birthday, still getting it in❤️‍🔥

W6/D4

I feel great! So happy I finally finished this!!!

Great way to end the program! Definitely feel myself getting stronger! 💪🏾🔥

Wow! Completed the 6 week challenge today and feeling so much stronger and can see and feel a noticeable difference in my body.
I was able to consistently increase weight, reps and rounds to ensure a challenge with every workout. Love how the workouts are set up to cater to individual needs. Looking forward to starting my next challenge.  😁💪🏼

W2/D5

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