Name: Playbook - Chanel DeLisser - W4/D2
Uploaded: 2024-03-04T18:10:48.854Z
Duration: 60 min
Description: W4/D2

Bella

Bendy Valencia

Ruth

Keep them coming 💪🏾💪🏾💪🏾

Aterra

Yasmin

Great workout! Arms are on fire! 💪🏾

Elizabeth

E Bulcis

My arms are dead. Great workout! 💪🏾

Kurkessa Springs

Kyla Demas

Love being able to finally log my weights/resistance and add workout notes. Best upgrade to the app!

Shanea

Ayana

I missed Day 2 of this week, so I made it up today. 💪🏾💙

Tanea

Dezirae

Super proud of my progress !!! Workouts are getting easier!

Alexis

Gigi

Felt so good today, added extra cardio today. 😉

DeeDee

Jade

Completed yesterday but forgot to press complete!! Loving the workouts 💗
Getting stronger 💪🏾💪🏾

Myriam

I’ve been increasing my weights, so proud of myself !

Debbie

Shonda

Charmell

Ashanti

Maria

Got this one done with no F*ing around. Week 4 LETS GO!!!

Passion

Great workout. Short but sweet yet a burner ! 🔥

Aryielle

Imani

Nice and light but arms still burning. Nice 👍🏾

Melody

My arms are on 🔥🔥🔥! I feel Great!

Destinee

Great workout 🏋️‍♀️ my arms are getting stronger 💪🏾

Angie

It was good…I feel myself getting stronger in certain areas….and I’m super proud of myself ☺️😊

Lynndrell

Kaye

Upper body days always wear me out. But I love that my strength is increasing week by week

Mikala

Nyasia

Cindy

Suicide planks are getting easier 🔥🤙🏾

Yasmeen

Makayla

Paola

Jasmine

Antoinette

Great day some days I’m stronger than others worked out at the gym today

Tonya

Nice easy workout. Let’s go ladies !!🥳

Shareasaa

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

W4/D2

Renata

Keke

Andraya

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

Carolin

Mwange

Tammy

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

Yvonne

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

Great workout. Gave me the challenge I needed after coming off of a break. Can’t wait to see where I am week 6.

Ashley

Tiffanie W.

Gonna feel that Tom but in a good way lolol 🍑🍑

Naadu ago

W1/D1

Great upper body. Got a good sweat in. 💪🏾💪🏾

Olivia

W1/D2

Jazlyn

It was great not too bad! But I definitely felt the burn

Nandi

W1/D3

Great workout. My lower body is still on fire from last workout. Was greatfull for this upper body workout. Round 2 looking better

W1/D4

Jazie

Nothing short of amazing, you allowed me to see what my body can do & im forever grateful. Thank you 🫶🏿 & Congratulations, this program is amazing🥳

Gorgeous

W1/D5

Motivating. I was super sore and the workouts you put together pair so well because it stops those muscles from aching and make other ones sore lol

LaVeta

Amazing but it took me longer to complete. I feel very good thanks😊

W2/D1

Whew! My upper body appreciates this. 💪🏾💪🏾

W2/D2

Diana Dee

I feel great! Haven’t missed a day and I am motivated to keep going !

Lateisha Williams

Loved that and how it can be completed within the hour💦💯

Dionne

W2/D3

W2/D4

Yolanda

W2/D5

W3/D1

Selfmotivated2bebodied@gmail.com

W3/D2

Joel

Doing supersets for the quads ain't no mf'n joke. But on another note, checking my reflection and telling my bestfriend "ay girl I think my butt gettin big"

Cherrelle

W3/D3

Doing the pull ups with a wide (shoulder) grip is hard AF! I was only able to do 8. Help me Jesus!

It was hard for me today but did complete my workout.

W3/D4

Amazing, my body getting used to the exercise. Thank you 😊

This one was a killer. I died about 5 times. Chanel girl you are the freaking G.O.A.T

Brandi

W3/D5

Vicky Smith

W4/D1

These have been great. I forgot how hard calf raises were

W4/D3

It was kind of a struggle today as I was feeling good but did it though.

Yira

W4/D4

LaTina Lyle

W4/D5

Very good my body now used to the workouts😍

It was an amazing workout!! I feel great!

Apryl

W5/D1

I added the jump rope cardio. It was amazing 🔥🔥🔥

Rayvonne

W5/D2

W5/D3

W5/D4

Had to add the folding chair with mine 😅‼️‼️

Frenchyy

Elaysha

W5/D5

Sad it's the last week need a 3.0 ramp it up

Great! I would love to see a variation in the warm ups. I get bored doing the same one x

Kelly

W6/D1

Phew! Almost done w the 6 week challenge!

Ifetayo

Arms are on fire! Great workout! 🔥💪🏾

W6/D2

W6/D3

W6/D4

Can't wait for my next six weeks! Awesome program! Keep making videos!!

Loved the 6 week challenge. I was introduced to new workouts & I feel stronger, look good & feel good.

W4/D2

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