Name: Playbook - Chanel DeLisser - W3/D2
Uploaded: 2023-03-02T18:22:32.073Z
Duration: 45 min
Description: W3/D2

Anais

Marisha Morris

Sianadeye

Alexandria

DeeDee

Jill

Week 3 Day 2 Completed even though the Suicide planks almost made me commit suicide lol 🤣 I still made it through and completed the entire set! Let’s go! Great start to the day!

Jamelia

TUESDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
... TIMER: 25 SEC ON X 12 SEC OFF  	
- Lunge pop squat 	
- DB overhead march 	
- DB swings 	
	
BACK: 	
Superset 
- DB alt single arm rows to full rows ... 3 sets x 12 reps 	
- DB bent over rear deltoid flys ... 3 sets x 15 reps 	

- Supermans ... 3 sets x 15 reps	
	
BICEPS X SHOULDERS: 	
- DB arnold press ... 3 sets x 15 reps 	
	
- Alt. DB hammer curls... 3 sets x 16 reps	
	
- DB bicep curl to shoulder press .. 3 sets x 12 reps	
	
ABS:	
... TIMER: 25 SEC ON X 15 SEC OFF 
- Standing DB boxer punches	
- Suicide planks 	
- Mountain climbers

- Start standing with your feet close together
- Jump up, splitting your legs in the air
- Landing and lowering peels into a lunge position (both knees bent to 90 degrees)
- Jump up out of the lunge and land with your feet close together once again
- Repeat Landing in a lunge on the opposite side
- Alternating back and forth for time or reps

Lunge pop sqaut

- Hold a dumbbell in each hand with your arms extended overhead
- March your feet

DB overhead march

- 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

Cardio

- Hinge forward at the hips with a dumbbell in each hand
- Row each dumbbell individually, then row them both together
- Engaging your back throughout the movement

DB alt. single arm rows to full row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over rear deltoid flys

Superset

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower the dumbbells in reverse with a slow and controlled movement

DB Arnold press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alt. DB hammer curls

- Curl the dumbbells up toward the shoulders, engaging your biceps
- Press the dumbbells overhead
- Reverse the movement back to starting position with control

DB bicep curl to shoulder press

- Start in a half squatted position and light dumbbells in each hand
- Alternately punch the dumbbells forward

Standing DB boxer punches

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Suicide planks

- 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

W3/D2

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

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

Alexis

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

Goulehi Ange-Déborah

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 👏🏾

Karima

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.

Belle

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/D2

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