Name: Playbook - Chanel DeLisser - W5/D2
Uploaded: 2024-03-04T18:10:48.881Z
Duration: 60 min
Description: W5/D2

E Bulcis

Ruth

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

Rayvonne

Elizabeth

Yasmin

Kurkessa Springs

Playing catch up but I’m so glad I may have taken a pause but got back to it!

Hannah

I had to restart the app when I was on the 6th exercise but other than that this workout was great!

Ayana

Tremely

Alexis

NyBria

I loved this workout. I left the gym feeling so good 💪🏾🫶🏾

Austin

Shurida

Maria

Imani

Upper body is such a struggle for me but I keep pushing through 😩🥵🔥

Michaela Daniel

Tanea

Mariela

Debbie

Mecca Scarborough

It was good, this is really starting to be like therapy for me!! I love it 🥰!!

Lynndrell

Monica

just when you think the treadmill walk is gonna be a breeze 😂😵‍💫 definitely felt it after the 5 minutes

The workout is real when your shaking mid set😂😩

Incline 15 😱 that was more intense than I thought but I got through it 👏🏾🎉

Shannon

Incredible early morning upper body workout 🏋️‍♀️ I feel accomplished! I’m definitely starting to see results. Trusting the process 😉

Lorna

Charchar

Jasmine

Kennedy

Dionne

TUESDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
- 5 minute incline walk- set incline to 15; set speed between 2.0-3.0 mph  	
	
BACK :	
- Half kneeling SA lat pull down (R. side)... 3 sets x 12 reps 	
- Half kneeling SA lat pull down (L. side). .. 3 sets x 12 reps 	
	
- Weighted back hyperextenion machine ... 3 sets x 15 reps 	
	
BICEPS X SHOULDERS:  	
- DB bicep curl to shoulder press ... 3 sets x 15 reps 	
	
- DB lateral raise to bicep curl... 3 sets x 15 reps	
- Alt. DB hammer curls .. 3 sets x 12 reps	
	
ABS:	
... TIMER: 25 SEC ON X 12 SEC OFF 	
- Med ball standing oblique crunch (R. side) 	
- Med ball standing oblique crunch (L. side) 	
- Med ball lying toe taps

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

- Set treadmill incline to 15
- Set treadmill speed between 2.0 - 3.0 mph

Complete the treadmill incline walk for a total of 5 minutes.

5 minute TREADMILL INCLINE WALK

- Get into a half kneeling position and hold the cable attachment with one hand
- Pull the attachment towards your body keeping your elbow tucked to your ribs
- Release the weight back to starting position

Half kneeling SA lat pull down (R. side)

Half kneeling SA lat pull down (L. side)

Half kneeling SA lat pull down

- Set up in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position, hold a weight to your chest with your arms crossed, and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line
- Repeat for the desired number of repetitions

Weighted back hyperextension machine

- Curl the dumbbells up toward the shoulders, engaging your biceps
- Press the dumbbells overhead
- Reverse the movement back to starting position with control

DB bicep curl to shoulder press

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Rotate the dumbbells to an underhand grip
- Curl the dumbbells up, ending your biceps
- Lower the dumbbells to the starting position

DB lateral raise to bicep curl

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alt. DB hammer curls

- Stand holding a med ball overhead
- Bring the med ball down as you raise your knee to meet the med ball forward of the body
- Extend back to starting position

Med ball standing oblique crunch (R.side)

Med ball standing oblique crunch (L.side)

- 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

W5/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💦💯

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

Very good my body now used to the workouts😍

It was an amazing workout!! I feel great!

Apryl

W5/D1

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.

W5/D2

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