Name: Playbook - Chanel DeLisser - W3/D1
Uploaded: 2023-03-02T18:22:02.912Z
Duration: 45 min
Description: W3/D1

This was so hard but I made it through! Thank you God 👏🏾

Niah Scott

Brianna

Nadine

This one was tough but goodddd!! Girl these home workouts are it💪🏾💪🏾💪🏾 💗

Myriam

Ameena

Challenging 😥 I made it though!! The hip thrust was something else 🏋🏾🔥

Thee most challenging workouts yet! Wouldn’t expect anything less 😁

Belle

McKenna

Demi

Whew! Late start, but I finished Wk3 Day 1 ✅ back at it early tomorrow 💪🏾🤸🏾‍♀️

Anais

Week 3👏🏾👏🏾 let’s get it! I upped my band resistance and it was no joke 😳

Karima

Kennedy Hines

A late start but I got it done ✅ I’m feeling tired but proud of myself all at the same time. Trust the process 😉

Lorna

I love how great I’m feeling with & after these workouts, physically, emotionally and mentally!

Marisha Morris

Jill

The back of my legs up to the middle part of my butt is on fire

Tiffany

Getting easier to get through the workout but still challenging

DeeDee

Yasmeen

I’m dead, but soo alive all at the same time! 🤣❤️ that one was hard!

Jackie

My form is getting better each week 👏🏽 great burn! 🔥

Ashley

It was challenging I felt like giving up but I persevered

Tonya

MONDAY	
*5 min. dynamic warm up*	
	
GLUTES:	
Warm up... 2 sets x 15 reps 	
- Banded (kneeling) diagonal glute kicks (R. leg)  
- Banded (kneeling) diagonal glute kicks (L. leg)  
- Banded straight leg kickback (R. leg)  	
- Banded straight leg kickback (L. leg)  	
	
Superset 
- Banded DB alt. side step squats (stay low) ... 3 sets x 15 reps 	
- DB banded hip thrust pulses ... 3 sets x 20 reps 	
- SL DB hip thrusts (R. leg)... 3 sets x 15 reps 	
- SL DB hip thrusts (L. leg)... 3 sets x 15 reps 	
	
HAMSTRINGS:	
- DB supported (hold chair) single leg RDL (R. leg)  ... 3 sets x 15 reps 	
- DB supported (hold chair) single leg RDL (L. leg)  ... 3 sets x 15 reps 	
	
- DB sumo deadlift... 4 sets x 15 reps 	
	
ABS:	
... 3 sets x 15 reps 	
- DB standing toe tap crunch (R. leg) 	
- DB standing toe tap crunch (L. leg) 	
- DB full toe taps

- Get on your hands and knees with a band around your legs above the knee
- Extend one leg behind you as it crosses over your opposite foot
- Left and kick back the straight leg out and away from your kneeling leg

Banded (kneeling) diagonal glute kicks (L. leg)

Banded (kneeling) diagonal glute kicks (R.leg)

- 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)

Glute Activation Warm Up

-Stand with a band around your legs above the knee and a dumbbell in each hand at your shoulders
-Lower into a squat and perform side steps side to side 
*Stay low

Banded DB alt. side-step squats (stay low)

- Place a band m just above the knees
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Pulse

DB banded hip thrusts pulses

Superset

- Place your upper back on a bench, hold a single dumbbell at the hips
- Raise one leg up off the ground
- Push through your grounded heel, raising your hips 
- Pause and squeeze your glutes at the top

SL DB hip thrusts (R. leg)

SL DB hip thrusts (L. leg)

SL DB hip thrusts

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you (hold machine for support)
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glute and hamstring

DB supported (hold a chair) single leg RDL (R. leg)

DB supported (hold a chair) single leg RDL (L. leg)

DB supported single leg RDL

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- Hold a single dumbbell at the shoulder
- Kick the opposite leg straight forward off the body as you press the dumbbell forward toward your foot

DB standing toe tap crunch (R. leg)

DB standing toe tap crunch (L. leg)

- Lying on the ground with both your legs and arms extended upward
- Crunch up, reaching the dumbbells toward your toes
- Lower with control

DB full toe taps

W3/D1

The meal plan is super appealing. I can't wait to start shopping for new foods to try.

Consuelo Yero-Jessie

These recipes are so bomb. I’m so excited to try all of them I mainly have everything I need at home. 😊😊

Felicia

Very impressed with the clean eating guide!

Lauren

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

I feel great but abs and hips burning. That’s that good burn tho!!! Thank you!

Sierra

Challenging but I enjoyed it! It is very streamlined without the crazy circuits and it’s straightforward enough to where I can’t make up any excuses not to get it done!

Keitra Weathersby

Very beginner friendly. I was sweaty. The playlist is the bomb. This was my day 1 wk 1. I really enjoyed it 🤩🤩

Chantel

W1/D1

This workout was hard at and I tapped out after the first round of abs!!! Can’t wait to see my progress as I get stronger

Whitney

Great arm exercise!! Definitely can feel my arms and abs getting stronger!

Aqeela

Loving these workouts so excited to see these results 😊

Lehua

W1/D2

Love love love! Definitely gonna stretch the hammies after this one!

Aubani

W1/D3

Angie

Couldn’t make it to the gym no worries home workouts just as effective!!!

Alexis

Feeling great after this workout! 💪🏽🔥💪🏽🔥💪🏽

W1/D4

Monica Pena

Not bad. The more I complete the better I feel! Let’s go 💪🏾

Kendra

Kendra Thomas

W1/D5

JaQuonda

Back on the saddle! Fell off last week, but I’m backkkk and going strong💪🏽🤗🤗

I’ll be doing week 2 in the am and week 3 in the pm.

Week 3 leggo ladies💪🏽🔥🙌🏾

Johnnie

Had to spin the block since I missed Monday! Worth it 👏🏾

W2/D1

This one is always a bit intense but nothing too crazy. Another day another accomplishment 💪🏾🥰

Trust the process… I fell but I got back up!!

Asia

🔥🔥🔥🔥 I’m getting stronger. But still the most challenging workout ever.

Wanda Haynes

W2/D2

NyBria

I keep coming back for more🤣. Great workout. These calves and abs are done for the night🔥🔥

W2/D3

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.

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

Gigi

W2/D4

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

W3/D1

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