Name: Playbook - Chanel DeLisser - W5/D3
Uploaded: 2024-03-04T18:10:48.886Z
Duration: 60 min
Description: W5/D3

E Bulcis

Ruth

LaTina Lyle

Yasmin

Kyla Demas

Alexis

today was interesting 🥴 i tried a pre-workout for the first time…. yeah never again to say the least 🫠

Ayana

Can’t go wrong with these workouts 💪🏾🔥

Yasmeen

Love/hate relationship with Bulgarian splits ughhh 😩

Mariela

Almost done with the challenge 👏🏽🎉

Imani

NyBria

Breauna

Omg!!! Those ab exercises were savage!!! Ugh I did my best!!! 😫😫🥳🥳💪

Maria

Whew Chile.... Leg day!! 🦵🏾💪🏾

Tanea

I’m enjoying the different techniques and exercises. I took this challenge not to win but to change and challenge myself from the same exercises I was doing. Every week and day we do different exercises for different muscle groups 
Thank you Chanel

Tonya

A 🔥 workout but ya girl needs to drink more water because I felt like I was gonna catch a cramp

Michaela Daniel

I love a good leg day. I also added some extra sets & some cardio! It was 🔥🔥

Mikala

Dezirae

Mariah

Nyasia

Monica

Shannon

Jasmine

WEDNESDAY	
*5 min. dynamic warm up*	
	
QUADS: 
Superset 	
- Leg press (narrow stance)... 3 sets x 15 reps 	
- Leg press (wide stance)... 3 sets x 15 reps 	
	
- DB bulgarian split squat (R. leg) ... 3 sets x 12 reps  	
- DB bulgarian split squat (L. leg)... 3 sets x 12 reps  	
	
- Quad extension... 4 sets x 15 reps 	
	
CALVES:	
- Smith machine calf raises (toes-in) ... 3 sets x 15 reps	
- Smith machine calf raises (toes-out) .... 3 sets x 15 reps	
- Smith machine calf raises (neutral stance)... . 3 sets x 15 reps	
	
ABS:	
- Weighted decline AB crunch ... 3 sets x 15 reps
- Prone plank V-ups .... 3 sets x 15 reps	
- DB russian twists .... 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)

Leg press

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

DB bulgarian split squat (R. leg)

DB bulgarian split squat (L. leg)

DB bulgarian split squat

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet))
- Make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale (Ensure that the rest of the body remains stationary on the seat)
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Quad extension

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (toes-in)

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing outward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (toes-out)

- Place the bar across your upper back
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

Smith machine calf raises (neutral stance)

Smith machine calf raises

- Lie flat on your back on a decline bench with feet locked in
- Hold a weight at the chest
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Weighted decline AB crunch

- Start in a forearm plank position
- Pike your hips upward
- Lower with control to starting position

Prone plank V-ups

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the dumbbell from side to side

DB Russian twists

W5/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

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

W4/D5

Very good my body now used to the workouts😍

It was an amazing workout!! I feel great!

Apryl

Elizabeth

W5/D1

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

Rayvonne

W5/D2

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/D3

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