Name: Playbook - Melissa Alcantara - W1/D5 Jumpman 23
Uploaded: 2022-10-19T17:06:41.899Z
Duration: 30 min
Description: W1/D5 Jumpman 23

Gaelle

Sabrina

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

Renee

Amanda

Gabrielle

By far hardest 20 minute workout I’ve ever done

Cristina

Rosa

😮‍💨😮‍💨😮‍💨😮‍💨

Kurstein

I left my soul on the mat!!! Lol what a quick GREAT WORKOUT… thanks Mel!

Joyce

Andrea

How come something so quick be so brutal?! 🥵

Ariane

I’m in shock that a home workout can feel this great

yuri

This one is my favorite of all time. Tough but it works me hard and I’m able to do workouts I never thought I’d ever be able to. I couldn’t even do a plank when I first started with Melissa, now I can do 20 suicides in a ROW WHAAATT. Melissa, you’ll probably never see this but you have changed my life and continue to change it daily.

Taylor

Westley

Shylia

“you didn’t come to mess around!” 🥵

Priscilla 

Not me tearing up when Melissa said “you pressed play for a reason today” 😭 This is harddd guys, but this is also the first time I have ever worked out 5 days in a row in like… years. I’m so sore and it feels amazing 😂

Barbara

Audrey

Quick burn. It was hard on my knees for a lot of jumping

Kelly

Katie

Kara W

Megan

I'm not crying my eyes are just sweating 🥲🥲 super great workout!!

Daniela

Anna Karaf

Ahhhh I’m all sore from two days ago😅

Hana Kulović

Difficult!! But so proud I made it through and was able to follow the whole damn way without stopping!!! Whaaat. Most of the stuff I was like nope, not gonna be able to do it 😅 and I did it!!!!

Brutal! My teen joined me on this one 😅

Rebecca

Such a good burn out! I did it again after my shoulders and leg day 🤌🏽✨🤣

Mina Abdurahman

Missy Harwood

Aaaammazing! Sweaty mess over here! Started a bit late,but trying to catch up with 2 a days😓

Alicia

Ayesha

Shanna

Mel where have you been all my life , I’ve never worked out this hard 😓😅🙌

Baleria Magana

Ashanti

Alternatives to jumping definitely needed. Definite pain for many with previously injured knees. Made for a less effective and less enjoyable workout.

Meli

Natalie Young

Melanie Maldonado

Such a simple routine but man were my legs and abbs on fire

Alisha

Alana

Mindy

20 minutes of straight suffering. Feeling the burn 🔥

Genevieve

Hard… but good…I always need the push when it comes to core!

Kerri Borges

Kathy

Danielle

Day 5: Jumpman 23

No Equipment. Follow along video.

W1/D5 Jumpman 23

Working on the cakes 🍑 for Sunday breakfast

Stephanie Romero

Maria Bello

Alycia

W1/D1 Squats + Abs

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

Dolores “Doe” Restrepo Macias

Emily

W1/D2 FTGM Upper Body Strength

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

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

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

Yajaira

W2/D2 Legs + Shoulders

Anna

W2/D3 Recovery

Andreea

Danielle S

W2/D4 Back + Abs

W2/D5 FTGM Upper Body & Abs

W2/D6 Recovery

Si Elliott

W2/D7 Squats + Arms

Joei

Hannah

Ileisha

W3/D1 Arms + Shoulders

W3/D2 FTGM Booty Igniter + Only Bands Twerkout

Thomisha

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

W3/D3 Recovery

Danielle Richardson

Brooke

W3/D4 Squats + Abs

TOUGHHHH MY WHOLE BODY IS ON 🔥🔥🔥🔥🔥🔥

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

Paola

W3/D6 Recovery

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)

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 👍

Antonia

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.

Taija

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/D5 Jumpman 23

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