Name: Playbook - Chanel DeLisser - W3/D2
Uploaded: 2024-03-04T18:10:49.508Z
Duration: 45 min
Description: W3/D2

These workouts have been giving me the business. 🤝

rita

Arms are on fire! Great workout! 🔥🔥💪🏾

Elizabeth

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

Tricia

I’m so grateful you made them a little shorter it used to take me almost 3 hrs to finish 🥸😎💪

Myjewel

Goulehi Ange-Déborah

These ab workouts get me every single time 🥵💪🏾

Yasmeen

Lisa

kristen

Wonderful ! I feel and look stronger ❤️

Aqeela

Aubani

Dria

NyBria

Renae

Mystic

Chika

Monique

Those suicide planks are harsh🤣!!! Great workout

Wanda Haynes

Amazing! I love a great challenge. I’m doubling up today since I do yoga every other day. Only thing I would recommend is listing on each exercise What is considered a rep. For example if I’m doing bicep curls and you say 16 reps, is a rep both arms or one arm. Otherwise everything is the bomb 💣 🔥🔥🔥🔥 thank you Chanel! Great work everyone 🥳🥳🥳

Layla

Tiffany

Chanel knows how to end strong! Lol 💪🏽💕💕

Ashley Marrero

Roya

Mariah

Jill

Whewww! Them pop squats had me, this workout did not come to play 👏🏾

Karima

Half way there ! Kicking ass and taking names lbvs

Ameena

Intense. I’m growing to love this level though

Belle

Desiree

Great upper body burn 💪🏾 💪🏾 Feeling sore, but pumped 🏋️‍♀️

Lorna

Never underestimate the power of home workouts 🥵🔥

Anais

Marisha

Sianadeye

Alexandria

DeeDee

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!

Sunshine

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

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 Ann

Khadija

W1/D1

Sheena

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

W3/D2

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