Name: Playbook - Chanel DeLisser - W3/D3
Uploaded: 2024-03-04T18:10:49.514Z
Duration: 45 min
Description: W3/D3

Elizabeth

Tricia

Precious

Lisa

kristen

Aqeela

Mystic

Today was the toughest day since I started. I struggled but I didn’t give up, for that I’m super proud of myself !!

Nadine

Nyasia

Demi

Omg! This was crucial 😩 but I got through it. Missed yesterday, so I’m doubling up today. Wk 3 Day 3 ✅

Anais

Roya

Chika

Niah

Jill

Oh wow I never sweat like that before but I trust the process even though I can barely walk lol

Kennedy Hines

Great lower body workout 🏋️‍♀️ Feeling sore & ready for a nap 💤  Trust the process 😉

Lorna

🏋🏾🔥
That was a workout!!! Lord!!

Wow, I loved the different lunges we did today!

McKenna

Week 3 Day 3 down! 2 more workout days left. We got this ladies!! Let’s push through this week

Sunshine

Marisha

Intense! But I can see a difference since I started & I feel unstoppable with each workout.

Belle

Ameena

Sianadeye

Killer workout…however I didn’t die!!💪🏽🔥

Killer workout…but I didn’t die!💪🏽🔥

Ashley

Them overhead squat with calf raises almost took me OUT!!!! Love it

Brittney Wiggins

Alexandria

I’m enjoying the exercises went to the gym today 😊 😌

Tonya

Got more energy doing these workouts.. Finally rolling 💪🏽

Ashante

WEDNESDAY	
*5 min. dynamic warm up*	
	
QUADS: 	
Superset 
- DB alt forward lunge ... 3 sets x 16 reps 	
- DB pulse squats... 3 sets x 15 reps 	
	
- DB step ups (R. leg) ... 3 sets x 12 reps  	
- DB step ups (L. leg) .. 3 sets x 12 reps  	
	
- DB alt. walking lunges... 3 sets x 20 reps 	
	
CALVES:	
Superset 
- DB overhead squat to calf raise ... 3 sets x 15 reps 	
- DB standing calf raises...  3 sets x 15 reps 	
	
ABS:	
- DB alt. leg raises with reach... 3 sets x 15 reps
- DB full toe taps .... 3 sets x 15 reps	
- DB straight leg sit ups .... 3 sets x 15 reps

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Drive out if your front foot, stepping back to the initial position
- Repeat with the opposite leg
- Alternating back and forth for time or reps

DB alt. forward lunge

- Stand with feet shoulder width apart, holding dumbbells at the shoulders
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse up and down for desired time or reps
- Your knees should be inline with your toes

DB pulse squats

Superset

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat

DB steps ups (R. leg)

DB step ups (L. leg)

DB step ups

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees
- Push through your front heel and stand back up 
- Repeat on the opposite side

DB alt. walking lunges

- Stand with feet shoulder width apart, holding dumbbells overhead
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Drive up into the balls of your feet, engaging your calves

DB overhead squat to calf raise

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (neutral stance)... use elevation

- Lying with your legs and arms extended, light dumbbells in each hand
- Alternately raise one leg, reaching the opposite hand toward your toes, lifting your upper body off the floor
- Lower with control
- Alternating back and forth for time or reps

DB alt. leg raises with reach

- 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

- 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

W3/D3

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

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

A little challenging but great workout 🏋🏽‍♀️✨

Shateira

W2/D5

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

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! 🔥💪🏾

Aubani

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 💪🏽

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.  😁💪🏼

W3/D3

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