Name: Playbook - Chanel DeLisser - W6/D2
Uploaded: 2024-03-04T18:10:49.630Z
Duration: 45 min
Description: W6/D2

Tricia

Lisa

Yessss finally got my time down!!!🥹🥹🥹

kristen

Is this really the last week? I’m loving my gains! Let’s do it again!

Lehua

These workouts are for people serious about working out lol

Belle

McKenna

Layla

Mariah

Got it done even after working 12 hrs Thank you 😊

Tonya

Done for wk 6 day 2 it’s about to end the challenge soon 😊

Jill

All I can say is wowwww!!! I loved every bit of the upper body workout 🏋️‍♀️ I’m definitely trusting the process! I have goals to reach! Yesss!!! Let’s Go 💪🏾

Lorna

💪🏽💪🏽🏋️‍♀️🏋️‍♀️

Sianadeye

TUESDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
... TIMER: 25 SEC ON X 12 SEC OFF 
- DB static boxer punches	
- Pop squats 	
- Jumping jacks 	
	
BACK: 	
- SA supported DB row (R. arm)... 3 sets x 15 reps 
- SA supported DB row (L. arm)... 3 sets x 15 reps 	
- Lying half supermans w/ DB back row (use light weights) ... 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 16 reps	
	
ABS:	
... TIMER: 25 SEC ON X 15 SEC OFF  
- DB standing toe tap crunch (R. leg) 	
- DB standing toe tap crunch (L. leg) 	
- DB russian twists

- Start in a half squatted position and light dumbbells in each hand
- Alternately punch the dumbbells forward

Standing DB boxer punches

- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat, reaching one hand down to the floor
- Hop back up to starting position and reach down with the opposite hand
- Alternating back and forth for time or reps

Pop squats

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Cardio

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on a surface forward of the body for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

SA supported DB row (R. arm)

SA supported DB row (L. arm)

SA supported DB Row

- Lying on the ground face down with light dumbbells held overhead
- Raise your upper body and engage your glutes
- Pause at the top
- Pull the dumbbells back engaging your lats
- Extend your arms back to overhead, then lower back down to starting position

Lying half supermans w DB back row (use light weights)

- 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

- Hold a single dumbbell at the shoulder
- Kick the opposite leg straight forward off the body as you press the dumbbell forward toward your foot

DB standing toe tap crunch (R. leg)

DB standing toe tap crunch (L. leg)

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

DB Russian twists

W6/D2

You are making me happy thank God for you

Renata

Pamela

Clear and easy to follow instructions ☺️

Aqeela

6-Week Clean Eating Plans (& Vegetarian Meal Plan)

Nisia

It was great,I’m feeling good(keeping my mind right, so I could stay consistent)

Jererica

Great, can’t wait to get started on this new journey.

BODY GOALS 2.0 CHALLENGE INTRO - STARTS MARCH 6th

🚨 HOW TO CORRECTLY TAKE BEFORE & AFTER PHOTOS

It was rough I haven’t worked out with you in a year since I did the challenge last March. I made it through day one
Thank you

Amazing ! Good sweat sesh and muscle workout !

Lysandra  Tefinkjian 

Easy moves, BUT if your using heavy enough weight and do mind body connection going slowly, great workout! With a Great sweat going on. If your saying this is an easy workout your doing something wrong. Thanks CoCo. Be back for day 2. 😘

Sarah

W1/D1

Sheena

Amazing workout! The toe touches at the end took me outttt!! But I’m a great way!! 💪🏾

Angelica

Cardio is not my thing but this was awesome!

Carissa

W1/D2

Thank you I got through 2 at home workout and 1 day at gym
Thank you 😊

Jazmean❤️

W1/D3

💪🏼💪🏼💪🏼💪🏼😅😅😅

Elizabeth

W1/D4

Melissa

W1/D5

Ashley

W2/D1

Kholie

Angie

W2/D2

rita

I feel amazing! So proud of myself today!

W2/D3

Feel the burn baby! Excited to see results in burning 450calories easy

Melinda

W2/D4

A little challenging but great workout 🏋🏽‍♀️✨

Shateira

W2/D5

The SL DB hip thrusts really tried to play me. But only the radio could play me. Lol

Jokes aside, I love how challenging these workouts are and I’m learning how to push beyond my perceived “limits” with each workout.

I was able to find time to  workout while on a work trip. I'm so proud of myself!

W3/D1

These workouts have been giving me the business. 🤝

Arms are on fire! Great workout! 🔥🔥💪🏾

Had a long day so this workout is a great way to finish my day!

W3/D2

Precious

W3/D3

W3/D4

Whitney

W3/D5

I feel amazing. Deadlifts used to hurt my back but the more I do these the more I learn abt proper form and how to execute them.

After being sick, I'm happy to be back at it again!!!

W4/D1

Great workout! Arms on fire! 🔥💪🏾

Aubani

W4/D2

Tough workout but was able to push through! 💪🏾🔥

Yes, I feel great after this workout! 💪🏽💪🏽🔥🔥

W4/D3

W4/D4

Feeling amazing! Great way to start my day!

W4/D5

Yasmeen

W5/D1

I feel so great and ready to start my day!!!

Rhonda

W5/D2

Legs on fire but in a good way! 🥵🔥🔥💪🏽

I feel thissssssss one❤️‍🔥❤️‍🔥❤️‍🔥

W5/D3

I’m loving this ishhhh❤️‍🔥❤️‍🔥👏🏽👏🏽👏🏽

W5/D4

Whew! Lets get it! Done! 💪🏽💦🔥💪🏽

W5/D5

I’m finally getting the hang of the SL hip thrust!! Can we say stronger 💪🏽

W6/D1

I feel amazing! Great way to start my day!!!

W6/D3

This was a good one! 💪🏽🔥💪🏽🔥

on my birthday, still getting it in❤️‍🔥

W6/D4

I feel great! So happy I finally finished this!!!

Great way to end the program! Definitely feel myself getting stronger! 💪🏾🔥

Wow! Completed the 6 week challenge today and feeling so much stronger and can see and feel a noticeable difference in my body.
I was able to consistently increase weight, reps and rounds to ensure a challenge with every workout. Love how the workouts are set up to cater to individual needs. Looking forward to starting my next challenge.  😁💪🏼

W6/D2

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