Name: Playbook - Melissa Alcantara - W4/D2 FTGM Total Body Pump You Up!
Uploaded: 2023-12-22T18:41:39.759Z
Duration: 30 min
Description: W4/D2 FTGM Total Body Pump You Up!

Palmira

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

Mina Abdurahman

Teresa

Arlyssa

Alana

Daniela Crisan

Georgia

One day I will be able to go as fast and do as many if not more reps than Mel and the girls.  I will get there!!

Dana Tetzlaff

Never underestimate these circuits!! This was a full body burner omg 🔥🔥🔥

Elsalee

Spicy but probably my fav total body yet🔥💅🏻

Anna

After weight training I neglected cardio and all I can say is 😮‍💨

Karen

Rebecca

Alesia

Yeliza

Morgan

Lisa

Colleen

Shavon Williams

I enjoy listening Mel talk...Get your life together 😂

Josie

Megan

This one was freakin hard.. I wanted to drop them weights so many times !!!! 🥵🥵🥵

Zindzi DeFreitas

Alena

Holly

bintou

I really enjoyed this one. I was able to do all the moves with little trouble.. not that I wasn’t on fire but I definitely feel I’m getting stronger ✌🏼💕

Dallas

Skylar

I loved this one. I’m still outta breath!

I can feel my heartbeat from my hair follicles to my toes 🥵.

Is this normal? 🤣 

I’ve been trying to keep up since there were a few days I was under the weather. I get anxious seeing some of the lessons not completed. Definitely going to try and make them up on some recovery days.

Chuntami

Ahhh my body is so sore and happy!!!! A perfect end after a busy day of sports practice, walking 10k steps, and ab work!! 💪☀️💛

Natalie

Patricia

Jennifer Galo

Wow that was evilness good 😌🔥🔥🔥

Jayline

Donna

Melissa

Ashley

🎉🙌🏽👑🧜🏾‍♀️💝💫!

Dolores “Doe” Restrepo Macias

Taylor

Loved this one! So much sweat in just 22 min

Lauren Kaita

Allyceia

Maria

Amber

I think I hear “chest up, chin tucked” in my sleep now. 💀

April Fulton

Katherine

Day 2: Total Body: Pump You Up!
You will need:
•Light dumbbells (5-8lbs)

W4/D2 FTGM Total Body Pump You Up!

Gaelle5

W1/D1 Squats + Abs

Sonia

W1/D2 FTGM Upper Body Strength

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

Niheves

W1/D3 Recovery

Milina Lubneva

Anita

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

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

Amanda

W2/D5 FTGM Upper Body & Abs

Audrey

Andrea

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

Yajaira

W3/D1 Arms + Shoulders

Joei

W3/D2 FTGM Booty Igniter + Only Bands Twerkout

Thomisha

W3/D3 Recovery

Rachael Inzer

Ceirra

W3/D4 Squats + Abs

Renee

Ileisha

TOUGHHHH MY WHOLE BODY IS ON 🔥🔥🔥🔥🔥🔥

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

Katie

Paola

W3/D6 Recovery

W3/D7 Deadlifts + Back + Chest

W3/Extra Credit

Yesenia

W4/D1 Squats + Shoulders

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

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

W4/D7 Deadlift + Back

Marta

W4/Extra Credit

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

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.

Taija

W5/D6 Recovery

W5/D7 Legs + Back

Sabrina

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

Emily

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

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!

W4/D2 FTGM Total Body Pump You Up!

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