Name: Playbook - Chanel DeLisser - W3/D4
Uploaded: 2023-03-02T18:23:20.099Z
Duration: 45 min
Description: W3/D4

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

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/D4

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