Name: Playbook - Melissa Alcantara - W1/D4 Arms & chest
Uploaded: 2023-08-10T21:18:20.730Z
Duration: 30 min
Description: W1/D4 Arms & chest

Couldn’t do all the reps but can’t wait till I can! Those diamonds are intense.

Michele

Oooo lord…. That was brutal. Wasn’t able to do as many reps but I pushed myself and did as many as I could and that feels good.

Kristen

ooooooouch! one day i’ll be able to do all the reps 😅

Cassie

Claudia

Alecia

I definitely have wet noodle arms right now 🥹

Nicole

Catch me outside a car dealership cuz my arms feel like one of those dancing tube guys 😂

Elizabeth

Alex

Melissa

Extremely different even on the knees, but man did it feel good to finish

Kameesha

This was hard! Great workout! Couldn't finish all the reps, but kept pushing myself!

Nytosha

Kristin

I was unable to go all the way down for the pushups. I managed just halfway before i feel like my arms would just collapse. Is this normal or should i just go ahead And collapse and continue with pushups?

Munawarah

1 round is hard as it is, and 3 rounds of arms n chest got me good. Loved it. Feeling pumped.

Monisha Singh

You are so amazing! Thank you for inspiring and encouraging me! I hope you have had a wonderful day!💛

Isabelle

Chaunte

Jasmine

This one was sooo hard - could not do the tricep push-up at all 😩 but with Mel’s help I know I’ll do better next time!

Jessica

Rachel

Allison

Fatima

I can’t feel my arms ! I have never done so many different kind of push-ups in my life but it felt amazing! #onedayatatime

Vjeka

Patricia🖤

This one was a complete workout for my chest and arms! Killer!

Idalis Montanez

These are amazing! You are so motivating! Thank you!

Rebecca

Ahhh , that was brutal … dips are the worst

Joalci

Marta

Connie Tran

Lesa Williams

katherine

My arms feel like jello. I was hungry but I dont think I can lift a fork.

JG Gomez

Andreja

Naidia

Wtf, I can’t believe i survived that. Great workout for sure

Joylene

I always skipped arms but damn this made me wish I never skipped

Thalia

Denise

Im gonna be honest. I hated this as much as I can hate something BUT never in my life I thought I would be able to do as many push-ups!!! HOW DID I DO IT OMGGG THANKS MEL!!!

Mariana

This one was a killer, I did terrible this time but I’m gonna get that strength up! 💪🏽

Tiayona

Kiara

Lupita G

Kholoud

Nikolett Loki Scerri

W1/D4 Arms & chest

Wonderful training. Just me: my knee didn’t reach my elbow. There is a tecnhnique or something that I do wrong? Thanks.

Lorena

Will this get easier!!? I am dripping sweat and feel like I was barely able to do the moves properly. Trying not to be discourage by my lack of form 😬

Bethany

Why was this workout harder than weight lifting 😅 any one please tell me i suck

Sarah

W1/D1  Full body HIIT

It was great. You motivated me a lot and great explanations
:-)

Brandy Pounder

W1/D2  The plankmaster

Thought I was going to be sore the last few workouts before this. I always get sore especially if I haven’t been working out. And then can’t walk the next day, I don’t like that feeling. But these workouts are so amazing. I Can feel my body flushing out. And get some nice stretches in those mountain climbers!

W1/D3 Booty & abs

I feel so uncoordinated when I’m hitting my limit… it cracks me up!

Anna-Alicia Sails

That was rough and I feel stronger after just 5 days! Wow 🔥

W1/D5 The fit test

Samantha Plumb

Whew! That burpee type exercise was some real brain coordination work! Haha

W2/D1 Back & abs

W2/D2 Hams & abs

W2/D3 Full body HIIT

I did it all with no breaks in between 😃

Even when I am mentally drained, Mel inspires me to push myself. Because we can all go a little bit further than we think we can.

W2/D4 Booty & abs

I am holding up longer for the fit test week after week 😀

What I learn on the mat with Mel, I take off the mat into my daily life. 
Always level up, go past what you think your limit is.

W2/D5 Fit test

I wanted to stop half way but kept pushing! I am going to feel it tomorrow for sure!

Mayra

W3/D1 Abs day

Fawkin tough but fawkin awesome. 
Mel motivates me to push beyond what I think my limits are.

W3/D2 Full body HIIT + 15 minute legs and abs

W3/D3 Plank master II

It's nice to slow it down sometimes.  Quiet the mind and quiet the body.

Dilara

W3/D4 Yoga & abs

Every fit test I see improvement little by little with my endurance .

Ass kicker but we’ll worth it to see my improvements. The first time around I almost threw up.

Yadira

Exceeded my own expectations☑️
Now it's time to level up even more.

Monequa

W3/D5 Fit test

W4/D1 Booty & abs

Good workout my arms feel like noodles 😭🤣

W4/D2 Arms & chest

Wasn’t feeling it at first but I’m glad a did this ass kickin workout.

I have been following Melissa on IG for years now and have been so invested in her journey. That’s why I ultimately ended up buying this app. I’m about almost halfway through the 12 week at home program and finished the macro class as well and I have to say I’m a little disappointed overall. As far as the workouts go, it doesn’t seem like

Alyssa

I have to gave a break for a one week and now I am feeling it 👌

W4/D3 Hams & abs +  15 minute Upper Body and Core

W4/D4 Abs day

This was my 4 week fit test and I’m starting to see consistent improvement 🥰

W4/D5 Fit test

I am definitely seeing an improvement compared to when I first did this workout! This video is easily my favorite

W5/D1 Booty & abs

Big progress! First time going through without stopping!

W5/D2 Full body HIIT

I am d r i p p i n g but so proud of myself!

Arianna

Glenda

W5/D3 The plank master

I did both of these workouts back to back and I’m tired lol felt like throwing up multiple times 😂

W5/D4 15 minute sweat + 15 minute legs and abs

I really didn’t want to move at all today but ended up beating all my previous record despite my mood today. Thanks Mel!!

W5/D5 Fit test

W6/D1 Plank master II

Did every rep like a pro. So proud of myself. #noshortscuts

I literally hesitated then got 5 minutes in and I was like okay we are actually doing the workout🤭 you can’t quit now then I got to the end and I was like 😎😎😎 damn good vibesssssss look at that mental health switch🙌🏾💃🏾

Ceci

W6/D2 Back & abs

christina

This day, specifically ab day, is just not a realistic workout for the average person to do. It’s all exercises that Melissa is good at, doing it at the pace that she’s comfortable with. It speeds up when she wants it too and similar to all the other workouts, she talks and kills time when she needs a break.

Katrina

W6/D3 Abs day + 15 minute legs and abs

Great today! I like working the muscle groups that I’m strong in! Thank you!

Lisa

Rhonda Armstrong

W6/D4  Hams & abs

So intense moves, which are not even included in our workoutd

Nada

W6/D5 Fit test

W7/D1 Arms & chest

Those burpee mountain climbers at the end still killer!

Victoria

Allyson

W7/D2 Booty & abs + 15 minute Upper Body and Core

W7/D3 Back & abs

I love the stretches being built into the workout. Thanks!

Amelia

Cynthia

W7/D4 Yoga & abs

W7/D5 Fit test

Why do I always get tricked by this “plank” day. My legs are crying. But first time able to survive frog jumps all reps in good form (:

Jennifer

W8/D1 Plank master

Aurora

W8/D2 Full body HIIT

W8/D3 The plank master II

W8/D4 Booty & abs + 15 minute sweat

W8/D5 Fit test

could you add calorie count to each work out? or is that too far-fetched? thank you!

bedour

W9/D1 Abs day

W9/D2 Full body HIIT

I just finished the six weeks. These workouts are pretty easy for me now. I'm working through a shoulder injury so it was a nice light workout.

Steen

W9/D3 Booty & abs

W9/D4 Arms & chest

Maria

W9/D5 15 minute sweat + 15 minute legs and abs

Corrine

Simona

W9/D6 Fit test

W10/D1 Plank master II

W10/D2 Hams & abs

Love this❤ feeling so relaxed after and it really helps with the period cramps

Medeea

Jody

W10/D3 Yoga & abs

W10 /D4 Booty & abs +  15 minute legs and abs

This is one of my least favorite workouts of the 12 weeks bc it is so unorganized and the pace is just whatever Melissa feels like it. The first round all she does is talk and it takes forever to get to the moves the second round she goes so fast you don’t even know when she’s starting or what number she’s on. It’s like on the second round she forgot there are people doing the workout with his

W10 /D5 Back & abs

W10 /D6 Fit test

Killer I had 2 try it 😅
And I will do it again of course 💪🏾
Love love love!❤️

Merav Mulu Desta

W11/D1 Abs day

W11/D2 Full body HIIT

W11/D3 Arms & chest +15 minute Upper Body and Core

It was a real killer after the arm day yesterday

Montana Tom

W11/D4 Full body HIIT

W11/D5 Yoga & abs

W11/D6 Fit test

Coming back and finishing this last week off since I completed the Thick N’ Fit Challenge!!!🥵💪🏽🥰❤️

Ivory

Shantel

W12/D1 Booty & abs

Great workout today!!! SWEAT-ING!!🥵💪🏽 Definitely feeling a lot stronger than when I first started!!!

W1/D4 Arms & chest

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