Name: Playbook - Chanel DeLisser - W4/D3
Uploaded: 2024-03-04T18:10:48.859Z
Duration: 60 min
Description: W4/D3

Bella

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

Lateisha Williams

Cherrelle

Ruth

Lizzy

LaTina Lyle

Elizabeth

Yasmin

Killer workout. Also Chanel your muscles are crazy 🔥 you’re my inspiration. Keep going!

Brandy

I’ll go harder tomorrow today was tough

Kyla Demas

My stomach is feeling tight honey! Loving it

Ayana

Tremely

Angie

Felt this one. Now 30 minutes on the treadmill and 15 in the sauna.

Shar

Jade

Debbie

I’ve started to get so many compliments on how health I’ve been looking since following your meal plan and the fitness routine and I can’t help but feel humbled by how much my body has transformed under this program so far. I’m so excited not only to see what I’ll look like at the end of the competition but also how I can keep it going! Thank you so much for the work you put in, it’s really helped me get my confidence and joy back ❤️😭

Hannah

All I can say is, I’m excited to wear shorts 😏

Mariela

Nyasia

Mariah

Shurida

Oh man!! One hard work out!!! It was harder than I remembered!!! Got it done!!! ✔️ ✔️ ✔️

Maria

Tanea

Michaela Daniel

yea I’m gonna have some sexy legs 😆😂💕 thanks Chanel🫶🏾

Selena Smith

Mecca Scarborough

It was good!! I need to take some pictures because I feel my body changing and I feel great!!

Lynndrell

The sweat was real today! My abs are on 🔥🔥🔥💪🏽

Destinee

Makayla

Paola

It was good had to really push myself through this one

Cindy

I am tired 🥱 but I got it done!!! A great midweek workout 🏋️‍♀️ Trust the process 

#cocofitnessbodygoalchallenge 2.0

Lorna

Andrea

Nice workout. Legs are a little wobbly. Lol

Jasmine

Shareasaa

WEDNESDAY	
*5 min. dynamic warm up*	
	
QUADS: 
Superset 	
- Leg press (narrow stance)... 3 sets x 10 reps 	
- Leg press (wide stance)... 3 sets x 10 reps 	
	
- DB step ups (R. leg) ... 3 sets x 12 reps  	
- DB step ups (L. leg) .. 3 sets x 12reps  	
	
- DB alt. walking lunges... 3 sets x 20 reps 	
	
CALVES:	
- Seated machine calf raises (toes-in)... 3 sets x 15 reps 	
- Seated machine calf raises (toes-out)... 3 sets x 15 reps 	
- Seated machine calf raises (neutral stance)... 3 sets x 15 reps 	
	
ABS:	
- Med ball lying toe taps ... 3 sets x 15 reps	
- Med ball overhead scissor kicks .. 3 sets x 15 reps	
- Med ball alt. leg raises with reach .. 3 sets x 15 reps

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

- Keeping your back flat against the pad
- Place your feet in a narrow stance on the platform
- Unlock the platform
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press (narrow stance)

- Keeping your back flat against the pad
- Place your feet in a wide stance on the platform
- Unlock the platform
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position (Do not fully lock out the knees)

Leg press (wide stance)

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

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed inward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes in)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed outward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (toes out)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off (toes pointed forward)
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs
- Now place your hands on top of the lever pad in order to prevent it from slipping forward
- Lift the lever slightly by pushing your heels up and release the safety bar
- Slowly lower your heels by bending at the ankles until the calves are fully stretched
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out
- Hold the top contraction for a second

Seated machine calf raises (neutral)

Seated machine calf raises

- Begin in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Roll back down and repeat

Med ball lying toe taps

- Lying on your back, holding a med ball overhead in your hands 
- Lift your shoulders blades and legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

Med ball overhead scissor kicks

- Lying with your legs and arms extended, holding a med ball in your hands
- Alternately raise one leg, reaching the med ball toward your toes, lifting your upper body off the floor
- Lower with control
- Alternating back and forth for time or reps

Med ball alt. leg raises with reach

W4/D3

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

E Bulcis

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 !

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"

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

Bendy Valencia

W4/D2

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

Yira

Aterra

W4/D4

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

Alexis

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/D3

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