Name: Playbook - Chanel DeLisser - W6/D5
Uploaded: 2024-03-04T18:10:49.641Z
Duration: 45 min
Description: W6/D5

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

Tricia

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

Elizabeth

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.  😁💪🏼

Rachel

6wk challenge complete! 🔥🔥 Omg this last day was hard lol

kristen

McKenna

I’m so proud of myself I definitely see the changes in my body .!! Thank you Chanel

Kennedy Hines

Wow this last one was the hardest yet 😅😅😅 I didn’t think I would make it to see my new body 😂 you almost took me out! 🥵🤣🤣 WE DID IT LADIES!!! Don’t forget to eat lots of fresh fruits and vegetables spring water and organic fresh pressed juices Queens to stay healthy 👑 Blissings 🦋💫

Layla

Darlene

Chika

It was a struggle but I got through it…I’m so proud of myself and thank you Chanel for this program!!!🙌🏾🙌🏾

Lynndrell

Niah

Great way to end the challenge!! I’m sore but very proud of myself! I trusted the process & made it through! ☝🏾 Day At A ⏰ 

#cocofitnessbodygoalchallenge 2.0

Lorna

Completed challenge I feel amazing and proud of myself for sticking it through ❤️❤️❤️. Thank you Chanel.

Sianadeye

I crossed the finish line!  Amazing!!!🔥❤️. Thank you for such challenging workouts every time! 💪🏽

Jill

FRIDAY		
*5 min. dynamic warm up*		
		
GLUTES :		
Warm up... 2 sets x 15 reps 		
- Banded straight leg kickback (R. leg)  		
- Banded straight leg kickback (L. leg)  		
- Banded fire hydrant (R. leg) 		
- banded fire hydrant (L. leg)		
		
Superset 
- DB banded hip thrusts... 3 sets x 15 reps		
- DB swings ... 3 sets x 15 reps		
				
- DB 2-count pulse lunge w kickback (R.leg) ... 3 sets x 12 reps		
- DB 2-count pulse lunge w kickback (L.leg) ... 3 sets x 12 reps		
		
HAMSTRINGS:		
- DB reverse lunge to curtsy lunge ( R. leg)... 4 sets x 12 reps		
- DB reverse lunge to curtsy lunge ( L. leg)... 4 sets x 12 reps		
		
- DB sumo squat to sumo deadlift ... 3 sets x 15 reps 		
		
		
ABS: 		
... 3 sets x 15 reps 		
- DB straight leg sit ups 		
- DB full toe taps		
- DB overhead scissor kicks

- Start on your hands and knees with a band around your legs above the knees
- Extend a leg and lift it into a kickback

Banded straight leg kickback (R. leg)

Banded straight leg kickback (L. leg)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants (R. leg)

Banded fire hydrant (L. leg)

Glute Activation Warm Up

- With a band around your legs above the knee and a dumbbell held in your lap perform banded hip thrusts.

DB banded hip thrusts

- Start with the dumbbell on the ground in front of you (standing on one end) 
- With chest lifted and core engaged bend at the waist
- Grab the top of the dumbbell
- Lift the dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

DB swings

Superset

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees and pulse 2x 
- Extend both legs
- Kick your back leg up behind you, engaging your glutes

DB 2-count pulse lunge w kickback (R. leg)

DB 2-count pulse lunge w kickback (L. leg)

DB 2-count pulse lunge w kickback

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position
- Step the same leg back behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position

DB reverse lunge to curtsy lunge (R. leg)

DB reverse lunge to curtsy lunge (L. leg)

DB reverse lunge to curtsy lunge

- Start in a wide toed out stance
- Hold two dumbbells forward of the body 
- Push your hips back as you sit down into a squat
- Stand up out of the squat by extending your legs
- Hinge forward at the hips slowly lowering the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB sumo squat to sumo deadlift

- Begin by lying supine with arms extended straight up, holding light dumbbells in each hand
- Sit up while keeping the dumbbells overhead

DB straight leg sit ups

- Lying on the ground with both your legs and arms extended upward
- Crunch up, reaching the dumbbells toward your toes
- Lower with control

DB full toe taps

- Lying on your back, holding a single dumbbell overhead in your hands 
- Lift your shoulders blades and legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

DB overhead scissor kicks

W6/D5

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

Tonya

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! 🔥💪🏾

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 💪🏽

Lisa

W6/D1

Yessss finally got my time down!!!🥹🥹🥹

W6/D2

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

W6/D3

This was a good one! 💪🏽🔥💪🏽🔥

on my birthday, still getting it in❤️‍🔥

W6/D5

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