Name: Playbook - Chanel DeLisser - W4/D5
Uploaded: 2024-03-04T18:10:48.791Z
Duration: 60 min
Description: W4/D5

Delicia

I made it to the finished line and I'm still alive!!!!

Cherrelle

🤑🥰Kesh😍❤️

I am going to do this entire challenge AGAIN!! I loved how I was pushed to a new level. It took me 2 months to complete but I have increased my stamina and mental strength so that’s all that counts. This last week I noticed I can complete the entire workout in a gym session VS. Having to split the workouts over 2 days. Super proud of myself & everyone else that will complete this challenge!

Katisha

Finally finished the challenged. A week late but grateful for completing it. It was a great experience and I look forward to incorporating these workouts and future challenges. Thanks so much  and congratulations to everyone who took on this opportunity ✨️

alexandria

Just Finished the challenge a week later!! I had a viral infection and couldn’t work out last week but I am so proud of myself for finishing!! 

Thank you Chanel for pushing us throughout these 4 weeks and helping us stay healthy. 

Kudos to everyone for finishing and best of luck on your journey 🙏🏾🙏🏾

Marie

Akilah

Alexandra

Feeling accomplished! This is the start to a new me

Nyasia

Whew those step ups on the bench though !!😩🥵 Mama I made it! 👏🏾🙌🏾💪🏾

Brittanee

Yeahsssss did my last workout of the week🔥😍❤️

Jeandaura

I had to do the last day today. My stomach was off yesterday. Still not feeling well, but I couldn’t go out like a sucka. We did it!!!🎉🎊👏🏽💪🏾❤️

Angelo

This lower body workout 🏋️‍♀️ was everything!! I loved it!! My legs 🦵🏾 are definitely stronger! I trusted the process & finally made it to the finish line  🏁! It was all worth it!! 💪🏾 🏃🏾‍♂️

Lorna

🔥🔥🔥 enjoyed every moment of this challenge! It was definitely a challenge but I made it 🙌🏾

Sheena

Wow!!! These past weeks have been truly transformational. I feel more in touch with my body, stronger and have a better grasp of discipline 🤸🏾‍♂️🔥

Kutloano

I’m still in awe at how my body comes through for me every time. I’m so grateful for this challenge. Thank you 🙏🏽 💕

Mariela

We did it!!! Wk4 Day5!! This was truly awesome.. Will do another one for sure..

Katrina Jenkins

Great way to end the challenge! Definitely feeling more confident in the gym

Bernadine

Final workout completed for the challenge! I feel stronger then ever and I am loving my results! Let’s Go week 4 Day 5

LaTina Lyle

I made it to the finish line! I’m so proud of my consistency, thank you Chanel! These workouts weren’t anything to play with!!

Christalynn

We did it ladies!!! Just finished the last workout of the #cocofitnessbodygoalschallenege. I’m so proud of myself for pushing through and never giving up. I don’t have the washboard and like Coco but I know it’s working because my clothes fit different, I feel lighter and others are starting to see the changes. Thank you Chanel for this program and your constant encouragement!

Kristi Strickland

Thank you so much for this program! I’m done! Whewww!

Allegra Seegars

GREAT CHALLENGE my body feels amazing 🤩

Japava

I’m so proud I did it !!! Last day Felt good

Megastically

Total body transformation is what today was 😮‍💨💪🏾

Zizipho

*TOTAL BODY BURN / HIIT CARDIO*
- DB= Dumbbell 

- 5 min. dynamic warm-up
- 5 min. cardio 


UPPER BODY/ ABS 		
4 exercises (2 supersets)... 3 X 15 reps		
SS 1		
Half burpee w/ DB curls 		
Plank shoulder taps 		
		
SS 2		
Lying DB chest press w/ elevated ISO leg hold 	
Spiderman planks 		
		
GLUTES		
4 exercises (2 supersets)... 3 X 15 reps 		
SS 1		
Cable foot elevated lateral kicks (R. leg) 		
Cable foot elevated lateral kicks (L. leg)		
		
SS 2		
Cable pulse kickbacks w/ bench support (R. leg) 
Cable pulse kickbacks w/ bench support (L. leg) 		
		
LEGS 		
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1		
Heels elevated cable goblet squat 		
Kettlebell swings 		
		
SS 2		
Smith machine step ups (R.leg)... use bench 	
Smith machine step ups (L.leg)... use bench		
		
CALVES		
3 exercises... 3 X 20 reps 		
Seated machine calf raises (toes-in)		
Seated machine calf raises (toes-out)		
Seated machine calf raises (neutral stance)

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 a speed that works best for you. 
- 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

- Start with dumbbells in both hands
- Lower the dumbbells to the ground and jump your feet back into a high plank position
- Jump your feet back in to your hands
- Staying in the bottom of a squat position
- Curl the dumbbells, engaging your biceps

Half burpee w DB curls

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank shoulder taps

Upper body/Abs superset 1

- Lay back with your legs elevated
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Lying DB chest press w elevated ISO leg hold

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spiderman planks

Upper body/Abs superset 2

- Use an ankle attachment and a low pulley 
- Stand sideways to the cable and perform lateral leg raises to the side.

Cable foot elevated lateral kicks (R. leg)

Cable foot elevated lateral kicks (L. leg)

Glutes superset 1

- With the cable around your ankle, place the opposite knee on the bench for support 
- Kick your leg back and up
- Engage your glutes and pulse your leg up and down

Cable pulse kickbacks w bench support (R. leg)

Cable pulse kickbacks w bench support (L. leg)

Glutes superset 2

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swings

Legs superset 1

- Set a bench in the center of the smith machine
- Place one foot up onto the bench and push through your heel to stand up
- Lower back down with control and repeat

Smith machine step ups (R.leg)... use bench

Smith machine step ups (L.leg)... use bench

Legs superset 2

- 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)

Calves

W4/D5

Desiree

Misha

W1/D1

This was a serious workout.  But I completed it.  Thank you❤️

Planomore21*

pressure! i enjoyed it, although i do wish the order of the exercises were coordinated. at the gym when you leave a station its challenging to have to go back to soon after… otherwise pressure 💪🏾

Jazie

W1/D2

People watch out, your calves will be on fire 🔥🙃

Gym didn’t have some of the necessary equipment but was able to do alterations. Great workout! 😀

Jasmine

Ashley

W1/D3

Hillary

Excellent workout, feeling accomplished! 😃

Shardaa

W1/D4

Sianadeye

W1/D5

My favorite so far! 🙌🏾🦵🏾🔥 Thank you!

Kurkessa Springs

Such an improvement from first challenge.

W2/D1

Mimi

They asked was a trainer today!!!😂 thanks to COCO FITNESS!!!

Sienna

W2/D2

Olicia

I'm always excited to do this exercises but after the set of workouts, I be over it. These workouts be kicking my butt and all I can say is how you really tryna kill me, roll my eyes at the end of every set, and fall out. Loving the results tho.

Tiera

W2/D3

Justina

Tremely

Tough workout. Truly felt the burn from the triceps, but gonna keep grinding

Charchar

W2/D4

Ebony

Andrea

W2/D5

I’m absolutely dead after this workout.

Abigail

Did you mean to put 20 for abs? They hurt.

W3/D1

Finally able to finish all sets in 60-70minutes🎉

W3/D2

That workout was awesome. I even did a little extra of my own because I was feeling myself!

W4/D5

Community

More workouts from Chanel DeLisser