Name: Playbook - Chanel DeLisser - W3/D4
Uploaded: 2024-03-04T18:10:49.520Z
Duration: 45 min
Description: W3/D4

Elizabeth

Tricia

Precious

Whitney

Been a few days since I’ve worked out, this workout was a good one! 💪🏽🔥💪🏽🔥

Aubani

Took me a lil longer, but I got it done. Very good tricep burn..

kristen

Aqeela

Papiyess

NyBria

I’m late but I’m still in the race💫💛

Asia

I struggled today but powered thru!! 😩💪🏽💕

Ashley Marrero

Those side plank crunches were spicy!🔥🔥

Zainab

Belle

The jump rope really had me feeling today 😩 but I made it through

Karima

Today was good! Feeling good I am still waiting on my abs to show up lol I know they on the way 😁😁

Whew 😅 this was no joke! Side planks had me confused lol! Wk 3 Day 4 ✅🤸🏾‍♀️🤸🏾‍♀️🤸🏾‍♀️

Anais

Kennedy Hines

Those side planks 🥵My arms are dead today!

McKenna

Thank you for this amazing workout ! Loved it!

Mariah

Triceps were struggling but this was fun!

Marisha

Week 3 day 4 💕! I’m getting stronger 😭😭😭

Myriam

OMG. This one was tough! I got through it! 💪🏽

Jill

These workouts be hittin the forgotten muscles. Love it here!

Alexandria

She FINISHED us with those side planks!! 😆🔥💪🏽

Ashley

It was good  whew them planks or tough.I’m not core strong I did them all with some modifications 👏🏾

Tonya

Chika

THURSDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
- 5 minute jump rope intervals; 5 rounds (45 sec. ON x 15 sec OFF)	
	
BACK: 	
- SA supported DB row (R. arm)... 3 sets x 15 reps
- SA supported DB row (R. arm)... 3 sets x 15 reps	

- Prone plank V ups... 3 sets x 15 reps 	
	
TRICEPS: 	
- Close grip modified push ups (on knees)...3 sets x 12 reps	
	
- Tricep long band extensions ...3 sets x 15 reps	

- Chair dips...3 sets x 15 reps	
	
ABS:
... TIMER: 25 SEC ON X 15 SEC OFF	
- Side plank crunches; knee to elbow  (R. side) 	
- Side plank crunches; knee to elbow  (L. side) 	
- Mountain climbers

5 minute JUMP ROPE INTERVALS

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on a surface forward of the body for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

SA supported DB row (R. arm)

SA supported DB row (L. arm)

SA supported DB row

- Start in a forearm plank position
- Pike your hips upward
- Lower with control to starting position

Prone plank V ups

- Perform close grip push-ups off your knees

Close grip modified push-ups (on knees)

- Loop a band around the bottom of your heel
- Hold the other end of the band in your hands behind your back 
- Extend your arms at the elbow to the overhead position

Tricep long band extensions (step on band w feet)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips (use chair)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your top elbow engaging your obliques
- Extend and repeat

Side plank crunches; knee to elbow (R. side)

Side plank crunches; knee to elbow (L. side)

- 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/D4

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/D4

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