Name: Playbook - Chanel DeLisser - W6/D4
Uploaded: 2024-03-04T18:10:48.917Z
Duration: 60 min
Description: W6/D4

Joel

Ruth

Ifetayo

Elizabeth

Loved it!! So proud of myself making it to the end!!! GOD is GREAT!!

Yasmin

Feels good to finally say I finished the challenge! 😅 I know I was behind but I still held myself accountable to finishing it out. Needless to say, I got my confidence back, i have more clarity in every day life🤓, I get better sleep, 😴😴I feel more beautiful being able to carry my packs of water 💪🏽😂. I’m so glad I leveraged this program to get back to a more healthy personal/work life balance. I’m so excited to what the rest of this holds as I continue 💕💪🏽

Hannah

I have one more day to go and this challenge will be complete!

Ayana

Selena Smith

Gigi

Mecca Scarborough

Maria

Kennedy Hines

Charmell

Mariela

It was great, I’m so excited proud of myself for working out while on vacation!!

Lynndrell

Tanea

One more day let’s get it. Let’s go 🔥💪🏾🏋🏾‍♀️🏃🏾‍♀️

Aryielle

Today was incredible! My abs are on fire!!! And my energy is on 10! 🥵😎💪🏽🔥🔥

Destinee

Cindy

Shurida

Alisha

Monica

THURSDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
- 5 minute incline walk- set incline to 15; set speed between 2.0-3.0 mph  	
	
BACK: 	
Superset 
- Wide grip lat pull down... 3 sets x 15 reps	
- Seated incline DB rows... 3 sets x 15 reps	
	
- Weighted back hyperextenion machine ... 3 sets x 15 reps 	
	
TRICEPS: 	
- Tricep rope extensions...3 sets x 15 reps	
	
- Underhand tricep cable extensions ...3 sets x 15 reps	
	
- Bench dips...3 sets x 15 reps	
	
ABS:	
... TIMER: 25 SEC ON X 12 SEC OFF 	
- V-sit bent knee DB punches 	
- Suitcase crunch	
- Spiderman planks

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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pull down

- Lying with your chest supported on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Seated incline DB rows

Superset

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (spreading the rope apart at the bottom)
- Bend the elbows to return to the starting position

Tricep rope extensions

- Stand tall, abs engaged and upper arms locked at your sides
- Hold the bar with an underhand grip
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Underhand tricep cable extensions

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start in a bent knee V-sit position, a light dumbbell in each hand
- Alternately punch the dumbbells forward toward the outside of the opposite knee

V-sit bent knee DB punches (use light weights)

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out
- Repeat for time or reps

Suitcase crunch

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spiderman planks

W6/D4

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

E Bulcis

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

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

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!

Arms are on fire! Great workout! 🔥💪🏾

W6/D2

W6/D3

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.

W6/D4

Community

More workouts from Chanel DeLisser