Name: Playbook - Melissa Alcantara - 30 Lbs of Hell
Uploaded: 2023-12-22T18:41:39.197Z
Duration: 35 min
Description: 30 Lbs of Hell

Alana

Awesome and I love the special guest 🐕 ❤️

Erica

Yajaira

Denise

Ruxi

Taija

Oh my, my body was not ready for this… also I hate bulgarian splits SO MUCH 🥲 great workout anyway 🫶🏼

Vanessa Bellido

Mel! You've done it again. Amazing workout!

Ilana

That was a lot hard than it looked! Def had to start with lower weights.

Keatyn

I really struggled with this one! So good🙌

Angela

Phoenix Gandy

Holy... SHIT... I'm dead! Cruel and unusual punishment! but I feel AMAZING now that its over! 🥵🥴😵🔥 I really surprised myself with 30 lb DB the Whole Time!

Holly

Sheri Caudill

liza

Minimal equipment workout. All you need is a set of 30lbs dumbbells!

*If 30lbs is too heavy, feel free to pick a different weight size. Just remember to choose a size that challenges you. Let’s do it!

Don’t put the dumbbells down until you finish each round. 

Take a 90 second break after completing each round. 

Repeat this circuit 3 times.

Go down on a plank, do a push up, and finish it with 10 mountain climbers (each leg equals 1)

Plank to Push up to Mountain Climber

Holding a dumbbell on each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Thrusters

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Sumo Squats

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff Leg Deadlifts

10 reps each leg
- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian Split Squats

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent Over Rows

Full Body Circuit

100 reps each side.
-Kick your leg up with a controlled motion.
- Engage your glute as you raise your leg.
- Keep your hips squared.

Finisher: Kickbacks

30 Lbs of Hell

Rinsed n Drenched 💦… This 🇯🇲 heat is wicked on top 🥵

Renee A Notice

Yazmin

Yousra

15 Minute Sweat

Run and Cycling Cardio Sessions

Arlyssa

Leslie

Legs & Shoulders

Anja

Omg she really don’t like me like whyyy

Beast at Home

carena sawyer

Defined Back and Triceps

MRissa

Shellie

Free Weights and Supersets

Chelsea

Ceirra

Absolutely amazing workout! Just one suggestion… for the cable exercise — can you add alternative ways to do the cable rope crunch at home? I used a band instead to mimic the same exercise! Again, amazing workout! Easy to follow! The timer is a bonus!

Portia

Upper Body Assasin

Upeka

Stellar✨💝🙌🏾!!!! 
Levelin’ it UP!!
Love using resistance bands!!!!Muchisimas Gracias!

Dolores “Doe” Restrepo Macias

Kyla

Upper Body Modifiers With Bands

Dana

Rita

Donna-Marie

Quick but Evil Metcon

Hello NYC

Had to modify a bit for the smith machine but I was SWEAT-ING!! 🔥

Kennedy

Caroline

Melissa

Stephanie

Charmaine

15, 12, 10, 8, 20 - Upper Body

Fire!  Thanks for the motivation, challenging, sneaky, I know not to eat before your workouts 🤣

Kristen

MODIFIERS: Built Aesthetics 2.0 - Day 1 (Week 1 and Week 3)

Great 30 min workout. Burpees has my heart pumping and my arms are on 🔥🔥🔥

Nytosha

Long Band Upper Body in 25 Minutes

Great band workout! The opening jumping-jacks and ab finisher were no joke!

Only Bands: Full Body Workout

Fuego: Upper Body + Cardio Abs

Serena

A Casual Day in Hell: Metcon Full Body Workout

Moksha

This was a PERFECT Saturday morning workout 🫠

Victoria

Beginners Camp

Love the sweat! Def need to do this more.

Sarah

Bharati

One of the best workout I’ve ever seen before thanks Fitgurlmel 💯💯💯

Jayline

Summer Camp: Full Body Metabolic Conditioner🔥

Great title for a fantastic workout! This got me motivated again when I felt a little bit in a slump.

50 Shades of Anger: Total Body Cardio with Weights

Nice full-body workout! The band warm-up was no joke.

Nikaury

Tamara

Total Body Bands and Weights

Could you please give the option to mark a workout as a favorite so is then easy to locate?
This workout was one of my favorites! Yay!

Aurora

Gym Shoulders and Back

ingrid

Nancy

This was intense, yet feel-good  👏🏼

Keran

MMA Conditioning HIIT!

A great full body workout that you will feel for a couple of days 😅

Shanta

Caryn

Kimberly Arias 

Total Body Home or Gym

Alyssa

Fire this workouts was excellent sad I don’t have that much space at home but I will do it at the gym 🔥🔥🔥

Summer Body

Wow what a workout. Loved and hated it at the same time ❤️💪🏽

Yvette

Perfect when short on time thank you Mel!

Elaine

Chest and Shoulders

Banded Upper Body and Abs

Fitgurlmel the best workouts ever shssssss

Whew! I’m dead combined with 20 min home body HIIT 😅😰

Full body

Karen

Nicole

Back workout 25 min

Manu

Quick full body workout

Aisha

Hard since I actually did the moves right and with heavy weight!  Previously in life missed that memo😇

Jennifer

Upper body strength

Ahhhmazing!!!! Perfect sweat sesh💦….

My upper and lower back burrrnnnnnn!! 🔥🔥😮‍💨🔥🔥🔥

Negin

Back workout

Mayra

Full Body with Weights

This is the UnBig our Backs workout for the summer!!🔥🔥🔥🔥

Twana

Grateful for this training💜!
I RAWKED IT today✨🏋🏾‍♀️👑✨!

Nice quick workout when you are on a time crunch

Quick Gym

Anna

Danielle Richardson

Aimee

Full Body Double Circuit

Amanda

Gray Tshirt Challenge Workout

Shoulders and Triceps Burnout

Don’t do this workout if you need to use your shoulders for the rest of the day 😮‍💨

Curriezetta

If the timer timed how long each set should take through video instead of just the demonstration video :) or even loop the video for how long each set should take and then play rest timer

Shauna

The perfect mix of upper body exercises! ⚡️

Back and Biceps

O M G 🔥🔥🔥 I really love workouts like this 👍🏻🔝💪🏻🔥. One machine & it’s a killer combo with different workouts + I did upper body too and now I am shaking like crazy 🔥🔥🔥

30 Lbs of Hell

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