Name: Playbook - Chanel DeLisser - W6/D3
Uploaded: 2024-03-04T18:10:49.634Z
Duration: 45 min
Description: W6/D3

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

Tricia

Elizabeth

Aubani

kristen

McKenna

Always a challenge, that’s how we get better! Thank you! Good job ladies 😍😍🥳

Layla

My fave workout! I couldn’t do Bulgarian squats in the beginning, now I can crush them with heavy weight.❤️

Jackie

Hard but I hung in there modified what I could . Thank you ☺️

Tonya

Ameena

Marisha

Jill

WEDNESDAY	
*5 min. dynamic warm up*	
	
QUADS: 	
- DB bulgarian split squat (R. leg) ... 3 sets x 12 reps  	
- DB bulgarian split squat (R. leg)... 3 sets x 12 reps  	
	
Superset 
- Heels elevated DB goblet squat ... 3 sets x 15 reps 	
- In-out jump squats  ...  3 sets x 15 reps 	
	
- DB seated squats ... 4 sets x 15 reps 	
	
CALVES: 	
- DB standing calf raises (toes-in) ... 3 sets x 15 reps 	
- DB standing calf raises (toes-out) ...3 sets x 15 reps 	
- DB standing calf raises (neutral stance)... 3 sets x 15 reps 	
	
ABS:	
- Forearm plank hip taps ... 3 sets x 15 reps	
- Plank jacks .... 3 sets x 15 reps	
- Reverse crunches .... 3 sets x 15 reps

- 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

- 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

- Perform jumping squats switching between narrow and wide stance each jump

In-out jump squats

Superset

- Hold two dumbbells at the shoulders
- Press hips back and lower down until your glutes touch the box (completely sit down and release all tension in the legs)
- Press through heels and mid foot to stand back up

DB seated squats

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing inward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-in) ...use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing outward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (toes-out)... use elevation

- Hold two dumbbells at the shoulders
- Place your toes on an elevated surface (toes facing forward)
- Press up onto the balls of your feet, engaging your calves
- Lower with control

DB standing calf raises (neutral stance)... use elevation

DB standing calf raises

- Start in a forearm plank position
- Drop the hips back and forth, tapping the floor on each side

Forearm plank hip taps

- Start in a forearm plank, elbows under shoulders and hands out front 
- Keeping your core tight and back in a straight line from head to heel
- Jack your feet out and in for time or reps

Plank jacks

- Place your arms extended by your sides 
- Roll your legs inward toward your chest
- At the top raise your hips off the ground

Reverse crunches

W6/D3

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

💪🏼💪🏼💪🏼💪🏼😅😅😅

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! 🔥💪🏾

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 💪🏽

Lisa

W6/D1

Yessss finally got my time down!!!🥹🥹🥹

W6/D2

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/D3

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