Name: Playbook - Melissa Alcantara - W1/D2 FTGM Upper Body Strength
Uploaded: 2022-10-05T19:41:27.971Z
Duration: 30 min
Description: W1/D2 FTGM Upper Body Strength

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

Gaelle

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

yuri

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

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

Omg. I was using ten pounds and that almost killed me; did not drop those weight ;). She was giving me insanity vibes

Fatima

If someone is reading this, I used 5.5lb for this workout and it kick my a$$ 🔥💪🏻🫣

Antonia

July

Day 2: FTGM (Upper Body Strength)

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

W1/D2 FTGM Upper Body Strength

Working on the cakes 🍑 for Sunday breakfast

Stephanie Romero

Alycia

W1/D1 Squats + Abs

Love this. Trying to do it daily as I have very tight hips and lower back issues

Gabrielle

W1/D3 Recovery

💫🙌🏽💝🎉!
Second time around is even sweeter!!🌠

Going to do this all again! With heavier weights and a bigger understanding of the plan!

W1/D4 Chest + Arms

I hate you right now but I’ll do it again tomorrow & every other day to get stronger 💪

W1/D5 Jumpman 23

Rosa

Kurstein

W1/D6 Recovery

Ceirra

Alisa

W1/D7 Deadlifts + Back

Holly

Complicated to jump in an apartment :/ thus could not dot exactly the moves

chloé

W2/D1 FTGM Cardio & Abs

W2/D2 Legs + Shoulders

Anna

W2/D3 Recovery

Danielle S

W2/D4 Back + Abs

Alisha

W2/D5 FTGM Upper Body & Abs

W2/D6 Recovery

Si Elliott

W2/D7 Squats + Arms

Joei

Hannah

W3/D1 Arms + Shoulders

Mina Abdurahman

W3/D2 FTGM Booty Igniter + Only Bands Twerkout

Thomisha

I did it in a dress to have no excusses. ✨

W3/D3 Recovery

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

W4/D4 Chest + Arms (charms)

Hana Kulović

Woah….mel I pushed myself..thanks to u thank u 🔥🔥 I can’t walk lol

W4/D5 FTGM Muscle Legs

This was so good after deadlifts and back workout 👍

W4/D6 Recovery

Natalie

W4/D7 Deadlift + Back

Marta

W4/Extra Credit

I feel exhausted and my abs are sooorre from the last few days after getting back to it. Lucky we had those rest days

W5/D1 Squats + Abs

THIS WAS RIGHT HERE IS MY CURRENT JAMMM :
Follow Along Sprints💯❤️!

#metabolic
#gamechanger👑

Thank you for pushing me on the sprints Melissa. I felt like u was there with me !!! And it helped me And pushed me I didn’t think I could do it! ✨❤️

🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🔥🔥🔥

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

I’m worried about shin splints but I hit 10 speed on the treadmill with the sprints!! So happy!!

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

Josie

W6/D3 Recovery

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

It took me 100 minutes to finished 100 push ups, but I did it 👏🏻💪🏻🔥. First workout after 3 weeks of not being able to do anything, but guess what, muscles remembered everything 👏🏻👏🏻👏🏻💪🏻💯🔥.

W6/D4 Chest + Arms

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

W6/D5 Jumpman 23

W6/D6 Recovery

Brutal and this was my leftover workout 🫣💪🏻🔥

I deadlifted a record! Paying attention to that has been rewarding! A long way to go though.

W6/D7 Deadlifts + Back

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

Marissa

Why were my abs shot by the second workout😂😅

W7/D1 FTGM Cardio & Abs

Tania

Dallas

W7/D2 Legs + Shoulders

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!

Lisa

Felt really good and strong today 💪🏼✌🏼💕

W7/D4 Back + Abs

Ayy🔥 My arms are nice and pumped up 😝❤️‍🔥

Kaci

Flora

W7/D5 FTGM Upper Body & Abs

This really helps after my 6 miles run 🙏🏻🤗🏃‍♀️.

Nelli

W7/D6 Recovery

Felt like it would never end today but then before I knew it it did

W7/D7 Squats + Arms

Great day to workout at the gym hardly anyone here. Happy new year!

W8/D1 Arms + Shoulders

W8/D2 FTGM Booty Igniter + Only Bands Twerkout

Kellie

Love the walking days. I truly be needing them.

Dayarelis Quinones

W8/D3 Recovery

Almost barfed today! But I didn’t and I finished!

Yo. Was SO winded doing this after making up the Full Body 20 min circuit.🥵🙌🏽

W1/D2 FTGM Upper Body Strength

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