Name: Playbook - Chanel DeLisser - W5/D1
Uploaded: 2024-03-04T18:10:48.875Z
Duration: 60 min
Description: W5/D1

Very good my body now used to the workouts😍

Ruth

It was an amazing workout!! I feel great!

Apryl

Elizabeth

Yasmin

E Bulcis

Kyla Demas

I'm feeling the pain and seeing the gains!

Ayana

Shonda

Probably the hardest one I’ve done and even though it hurt, this ab workout was my favorite

Shurida

justise 

Jade

Imani

Maria

Myriam

Tanea

Debbie

Those fire hydrants had me, but was a great workout

Charchar

Those lunges really took me out 🥵 butttt 🔥 #week5 💪🏼

Maryjane

Mecca Scarborough

Michaela Daniel

Andrea

Mariela

Charmell

Selena Smith

Paola

I would be the one to get my cycle twice during this challenge. 😪 I really had to push through this one 💪🏾 loved the switch up.

Armanni

Kennedy

Monica

MONDAY	
*5 min. dynamic warm up*	
	
GLUTES: 	
Warm up... 2 sets x 15 reps 	
- Seated banded abduction 	
- Banded fire hydrant (R. leg) 	
- Banded fire hydrant (L. leg)	
	
- Cable foot elevated diagonal glute kick backs (R. leg) ... 3 sets x 15 reps 	
- Cable foot elevated diagonal glute kick backs (L. leg) ... 3 sets x 15 reps 	
	
Superset 	
- Smith machine hip thrusts... 3 sets x 20 reps	
- KB swings ... 3 sets x 15 reps 	
	
HAMSTRINGS: 	
Superset 
- DB alt. reverse pulse lunges.. 3 sets x 12 reps
- DB sumo deadlift... 3 sets x 15 reps 	
	
- Lying hamstring curl machine... 4 sets x 15 reps	
ABS:	
... 3 sets x 15 reps 	
- Cable woodchopper crunch (R. side)	
- Cable woodchopper crunch (L. side)	
- Cable crunches

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

- Keeping your feet aligned with your knees 
- Push out your legs against the band
- Ensure your movement against the resistance is smooth and controlled

Seated banded abduction

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants (R. leg)

Banded fire hydrant (L. leg)

Glute Activation Warm Up

- Using a ankle attachment use a low cable pull and perform leg kickbacks with your foot behind in a diagonal fashion

Cable foot elevated diagonal glute cable kicks (R.leg)

Cable foot elevated diagonal glute cable kicks (L.leg)

Cable foot elevated diagonal glute cable kicks

- Support your entire body on a bench and the bar across your hips
- Drive through your heels, raising your hips
- Contracting the glutes at the top
- Lower with control

Smith machine hip thrusts

- 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

KB swings

Superset

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Pulse 2x
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

DB alt. reverse pulse lunges

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position

Lying hamstring curl machine

- Hold the cable handle in both hands, arms extended straight forward off the chest
- Contracting your core, rotate the cable to the side

Cable woodchopper crunch (R. side)

Cable woodchopper crunch (L. side)

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W5/D1

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

Bella

Vicky Smith

W4/D1

Bendy Valencia

W4/D2

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

Aterra

W4/D4

LaTina Lyle

W4/D5

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.

W5/D1

Community

More workouts from Chanel DeLisser