Name: Playbook - Melissa Alcantara - W1/D2 FTGM Upper Body Strength
Uploaded: 2023-12-22T18:41:38.969Z
Duration: 30 min
Description: W1/D2 FTGM Upper Body Strength

Josie

Sonia

Mina Abdurahman

Sabrina

LOVELOVELOVE this 
Upper Body Strength workout!🏋🏾‍♂️✨💫
On my TOP 5 all time “Alcantara trainings”🎉!
Keepin’ it
Real!!!
#warriorSTATS🥷🏽

Dolores “Doe” Restrepo Macias

Emily

This is my second time doing this workout plan and it’s brutal.

Yesenia

Ay it doesn’t matter how many you do it you will feel it ayyyy Dios

Yajaira

Renee

Amanda

Best upper body workout I’ve done in a long time

Frances

Maria Bello

Andreea

Agnes

Brooke

Fell behind but starting over and it feels great to get back

Gaelle5

She’s awesome. It’s as simple as that. This is GREAT

Alexa

I hate you for the last mozntain climbers. ❤️ Sweat is out.

Andrea

This killed my shoulder and arms!!!! AMAZING WORK! Thanks Mel.

Joyce

Started this program 2 weeks late but I’m excited I did! This was a tough one but I got it done.

Danielle Richardson

Jamie

Westley

Priscilla 

Chandana

I’m so sore and probably won’t be able to move tomorrow lol, but SO EXCITED to finally have found a challenge that motivates me and keeps me focused. This routine was hard but I gave it my all and I’m proud of myself for getting off my butt for the second day in a row 💪🏼

Barbara

Arlyssa

Some of these were really hard to do and I would have appreciated some modifications for those who aren’t as advanced.

Luna

I’m SO the girl in blue at the end 🤣🤣🤣🤣

Heather

Great burner!! My daughter wanted to join 💪🏽🥰

Shylia

I think you tried to kill me! Shoulders on 🔥

Anita

Yaquelin

I was not expecting that, my shoulders are burning! 😁😁

Sarah

Marylyn

Vanessa

Daniela Crisan

Shoulders are absolutely DEMOLISHED🥲🥲

Orson

Rebecca

Second day, and this was a hard one but I loved the burn 🔥 ready for more already

Taylor

Burning Burning Burning but oh soooo good!!!

Day 2 complete whooo hoo

Audrey

Katya

Sheila

Joline

Paola

Taija

W1 D2 DIVE!!! IM JUST GON LANE MY MISSPELLING CUS MY ARMS R SPAGHRTTI!! TY MELBOURNE

Leticia

Day 2: FTGM (Upper Body Strength)

Equipment Needed:
Long band- moderate strength
Lightweight dumbbells (5-10lbs)

W1/D2 FTGM Upper Body Strength

W1/D1 Squats + Abs

This was much needed I’ve always loved Mel’s recovery days 😍

Niheves

Holly

W1/D3 Recovery

Milina Lubneva

W1/D4 Chest + Arms

“You pressed play for a reason” needed that ! 🥹

W1/D5 Jumpman 23

Rosa

Kurstein

W1/D6 Recovery

I just love Mel's workouts. They are challenging, but they make me feel so strong 💪🏽 😁

Something about starting with a good back day doesn’t disappoint

W1/D7 Deadlifts + Back

Denice Holland

W2/D1 FTGM Cardio & Abs

It’s too hot at the gym for a leg workout 🏋️

These workouts are truly challenging, in a good way!

Addy

W2/D2 Legs + Shoulders

Anna

W2/D3 Recovery

Doing random stuff around. Today I feel like training my back✌🏼

I REALLY didn't want to workout today, BUT I did! Back never disappoints!

That was wild... Those deadlifts got me good!

Marissa

W2/D4 Back + Abs

Anavel

W2/D5 FTGM Upper Body & Abs

W2/D6 Recovery

I’m on a vacay but the gym routine is stable here 🙏🏼

jennifer

Legs are dead. Triceps are deceased as well!!

Kenya

W2/D7 Squats + Arms

Hannah

W3/D1 Arms + Shoulders

Joei

W3/D2 FTGM Booty Igniter + Only Bands Twerkout

Thomisha

W3/D3 Recovery

Rachael Inzer

Ceirra

W3/D4 Squats + Abs

Ileisha

TOUGHHHH MY WHOLE BODY IS ON 🔥🔥🔥🔥🔥🔥

W3/D5 FTGM Abs Finisher + Total Body Bands & Dumbbells

Katie

W3/D6 Recovery

Alana

W3/D7 Deadlifts + Back + Chest

Palmira

April Fulton

W3/Extra Credit

W4/D1 Squats + Shoulders

A great burnout! I felt it everyhwere i mean all
Over 🔥🔥🔥🔥!!!

Teresa

W4/D2 FTGM Total Body Pump You Up!

I feel like this was perfect for the day and I feel much less tight

Morgan

I did this while my kid played soccer. Very relaxing !

W4/D3 Recovery

Flor

W4/D4 Chest + Arms (charms)

Hana Kulović

W4/D5 FTGM Muscle Legs

This was so good after deadlifts and back workout 👍

Antonia

W4/D6 Recovery

Natalie

W4/D7 Deadlift + Back

Marta

W4/Extra Credit

Ashley

Almost gave up after the 7th set of squats, but I pushed through! 😛

W5/D1 Squats + Abs

W5/D2 Booty Igniter + Follow-along Sprints

Great! Inner thighs so sore from the 100 back squats and abductor machine but I’m gettin through it

Colleen

W5/D3 Recovery

W5/D4 Chest + Shoulders + Triceps

W5/D5 FTGM Full Body with Equipment + Follow-along Sprints

Cindy

I’m sick so this is the perfect body warm up/stretch for the stiff and achy muscles.

W5/D6 Recovery

Alesia

W5/D7 Legs + Back

W5/Extra Credit

W6/D1 Squats + Abs

Had so much fun I think I’m getting stronger 😆😆

Rita

W6/D2 FTGM Upper Body

Delores

W6/D3 Recovery

I had a hard time getting equipment but I had a good workout anyways

W6/D4 Chest + Arms

I love these! Mel is so funny! And I’m exhausted.

W6/D5 Jumpman 23

W6/D6 Recovery

I’ll be a little sad when I’m done ☑️

W6/D7 Deadlifts + Back

Thankful & Grateful, like you said Mel 🙏🏻👏🏻💪🏻🔥

W7/D1 FTGM Cardio & Abs

W7/D2 Legs + Shoulders

Tania Rios

W7/D3 Recovery

Biggest problem today was my grip strength. Felt like I could do more weight but my hands and wrists were buggin, with or without gloves. Other than that it was a great workout/sequence!

W1/D2 FTGM Upper Body Strength

Community

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