Name: Playbook - Chanel DeLisser - W3/D2
Uploaded: 2023-03-02T21:01:24.542Z
Duration: 60 min
Description: W3/D2

Today was a little challenging but I was very excited about the new workouts 🏋️‍♀️🏋️‍♀️. I feel good about completing my workouts…😁😁

Lynndrell

Shantelle

Today was intense! But I’m grateful I showed up gave 100% and finished! 😁😛🔥

Destinee

I didn’t understand 1-1-1 rep for the SA Seated Rows 🫤

Natacha

Imani

I feel the burn! No pain, no gain! 💪🏿🤪

Coursha

I was so shy about doing the box ab workout but I did it overcame the fear and it felt so good! Abs on fire I even did an extra set 😁

Cindy

Selena Smith

Money Melanson

Yvette Harris

Paola

Shurida

I can’t use my arms to take my shirt off 😫

Charmell

Armanni

This is my favorite workout so far 💪🏾💪🏾

Andrea

Jasmine

Coco

Dionne

The ending was so hard on my arms, they are super on fire !!

Debbie

It was great I worked out at the gym today and home. I’m feeling better today. Thank you 😊

Tonya

TUESDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
- 5 minute sprint intervals - 6-8 rounds (20 sec. ON ... 10-12 sec. OFF)	
	
BACK: 	
- SA seated row (R. side)... 3 sets x 15 reps 	
- SA seated row (L. side). .. 3 sets x 15 reps 	
	
- BB bent over row.. 3 sets x 15 reps 	
	
BICEPS X SHOULDERS: 	
- BB bicep curl to overhead press ... 3 sets x 12 reps 	
	
- Barbell curls... 3 sets x 15 reps	
	
- DB bent over rear deltoid flys .. 3 sets x 15 reps	
ABS:	
... TIMER: 25 SEC ON X 12 SEC OFF 	
- Standing DB boxer punches	
- Suicide planks 	
- Mountain climbers

KEY: 					
BB= Barbell 
DB= Dumbbell 	
KB= Kettlebell	
SA= Single Arm 	
SL= Single Leg

Complete 6-8 rounds of treadmill sprints. Find a speed that works best for you to complete at least 6-8 rounds. 

- Set the treadmill speed to 
- Sprint for 20 seconds, then rest for 12 seconds 

EXAMPLE: 
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs s
* Sprint for 20 secs   —> then rest 12 secs
* Then repeat sequence until all rounds are completed

5 minute SPRINT INTERVALS

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position

SA seated row (R. side)

SA seated row (L. side)

SA seated row

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

BB bent over row

- Perform a barbell bicep curl to your shoulders
- From this position press the barbell overhead to fill extension

BB bicep curl to overhead press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell curls

- 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

- 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 panks

- 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

I have a question. I was reading the meal plan and needed more clarification on clean 15 and dirty dozen. Is dirty dozen the foods that have the most pesticides?

Nisia

I’m loving all of these meals so far! So proud of myself for sticking to a meal plan and not eating out!

Anne-Isabelle

Bella

6-Week Clean Eating Plans (& Vegetarian Meal Plan)

Lets do this 💪🏋️‍♀️🦵🤸🏽‍♀️

Nelly

I’m so excited to watch my body transform over the next six weeks!

Taylor

BODY GOALS 2.0 CHALLENGE INTRO - STARTS MARCH 6th

Perfectly explained! Can’t wait to see my progress!

Candice L.

I had to resubmit my pics! Hopefully I did it right this time! 🤍

Carlea

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

Great first day! I don’t feel overworked and yet I’m still challenged!

Kimone

This workout was sooooo good! Good a good sweat in! This was awesome

Kristal

Estephania

W1/D1

Ya’ll not in the challenge but finished day 2. I did it!

Michelle

Amazing! Expect nothing less from Miss CoCo

Dami

W1/D2

Y’all today hurt. Took me double the normal time.

Lamecia

Aquila

W1/D3

Great workout! I learned how to use a machine I never used before and I’ve been working out for almost 3 years! You’re amazing. 🔥

Kurkessa Springs

Candace Nicole

Mariela Arvizu Malfavon

W1/D4

Sophia Jean-Charles 

Shay

W1/D5

This workout was great. I was injured for a few days last week and had to sit out for a bit. However doing this workout getting back from last weekend this kicked my ass!

Ayana

I feel good hip thrusting more weight 💪🏾🔥🔥

Teaira

Great way to start my week! It took everything out of me to get to the gym but I did it !!

Nickayla

W2/D1

5 minute jog straight was the first for me 🥵💪🏾

Line

Charchar

W2/D2

This was a hardcore workout especially when it came to abs. That's where my problem area resides. So this was tough.

W3/D2

Community

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