Name: Playbook - Melissa Alcantara - 50 Shades of Anger: Total Body Cardio with Weights
Uploaded: 2023-12-22T18:41:39.374Z
Duration: 60 min
Description: 50 Shades of Anger: Total Body Cardio with Weights

Melissa

Alana

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

Kyla

Whew! 😥This was a tough one but sooo good!

Maima Paasewe

Karen

Thought about only doing one round and then reminded myself I'm no sissy💁‍♀️😜🤣🔥💪

Holly

AMAZING!! Challenging, but I was in a zone and pushed hard!!

Felicia

I love your app and workouts! They are challenging and it’s obvious you put in a lot of time. Keep of the great work!!!!

Q Anon

It was awsome , i am dead now 😅😅😅

Agata

Kalai

i could only do 30 reps on 2 of the exercises :/

Brit

Natascha

Soledad

Omg! Proud of my 50 shades of sweat this morning!

Jovana

Stace

Arms are jelly. It was a good mental push!

Elizabeth

Extremely hard but loved every second. Was only able to do one round before work but I plan on doing this workout again for sure and completing that second round!

Tamia Branch

Leanne

350 calories in 45 minutes! The burn was real 🤪

Madison

Holy crap this kicked my butt. I underestimated it

MeliPrez

I’m sweaty. My body hurts. I feel pumped… its a great day!!!

Victoria

Aurora

Cristina

I loved how each work out challenged me to do better because they were all different.

Alicia

Altyn Hojadurdyyeva

Jennefer

Holy Shit!!!! This was mean🤬….
50 shades of death💀.  The sweat and the gains though 😏 all worth the pains… @fitgurlmel you got me looking like a pro up in this gym😜

Renee A Notice

You should have seen my face when I saw that I have to do each exercise twice 🙈 I did it in 70min but I crushed it 👏🏻💪🏻 tip for the next challenge, please make this workout for fittest don’t tell anyone that this was my idea 🙈🤣🤣🤣

That workout killed me 🥵 thank you though 🤘🏼

Lena

Rhonda Armstrong

holy “pissed the fuck off” i’m dying ❤️‍🔥

Taylor Fierro

Taylor

This is what I needed today! In general, I have to say, that I always tried to hit the gym and the machines right away but the routines never stuck with me. With these programs, the first and the second challenges, I realised that I needed a base to build on with gym. Now I feel like want and need to go to the machines to be able to continue growing and evolving! And that all my muscles and movements are conmected to each other. Not separate.

Taija

Allison

WTF!!!! My arms and legs are dead. Wasn't expecting to get my ass kicked today. Thanks Mel. 🔥🔥🥵🥵🥵🥵

Adrian

Yajaira

Why couldn’t they have named that book 10 Shades of Gray? Lord have mercy. 
My sweat was sweating. I’m pretty sure I’m a body builder now with the muscles that had to have given me. I wanted to quit so many times but I did it for Mel!!! That. Was. SPICY. 
Get better coach ♥️

Jennifer

Samantha

Stef

To much background noise during the videos

Hannah

Katie Crum

Elyane

Omg... So this is like a Mel-level workout. I have never felt this pumped. I am so pumped, wow.

Jeezus!!!!! Who in there right mind thinks 100 push ups is a good time ?! Haha all jokes aside amazing full body workout

Laura

More like 50 shades of pure hell lol holy shit Batman

Naomi

Holy fuck! That’s all I can say 💪🏼

We’ll be working our entire bodies with this circuit. Only two rounds, but 50 reps each move. Let’s get it done with 50 Shades of Anger!

- Keep your knees in-line with your toes and chest up.
- Go as fast as you can.

Jumping Jacks

Maintain a slight bend in your elbows and keep your chin tucked and chest up.

Rear-delt raises with 10lb plates

Grab a heavy dumbbell- 50lbs recommended. Make sure your chest and lats are engaged and chin stays tucked for the entire movement.

Single Dumbbell Deadlifts

Use 15lbs dumbbells.
Keep you core engage and your chin tucked. Bend your knees slightly. Bring your torso forward and keep your back straight. 

Pull the dumbbells to your torso. Control the movement on your way back.

Bent-over Rows

Make sure your wrist, elbows and shoulders are in line. Flex your elbow on your way down and come back to the starting position.

Push Ups

-Hold dumbbells with the palms of your hands.
-Keep your elbows inside, knees in line with your toes, and chest up.

Deadlifts to Goblet Squats

Keep your arms right behind you, your butt as close to the bench, chair or dumbbells as possible, your chest high, your shoulders pulled back and down away from your ears. When on your way down try to flare your elbows a little, on the way up scoop them inward towards your body so that the front of your elbows are facing forward.

Tricep Dips

Keep your shoulders of the mat. Engage your core and lift up towards your knees. Lead with your chest.

Sit Ups

50 Shades of Anger

50 Shades of Anger: Total Body Cardio with Weights

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

Yazmin

Yousra

15 Minute Sweat

Run and Cycling Cardio Sessions

Ruxi

Arlyssa

Leslie

Legs & Shoulders

Anja

Omg she really don’t like me like whyyy

Denise

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

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

Full Body Circuit

Stephanie

Charmaine

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

Awesome and I love the special guest 🐕 ❤️

Erica

30 Lbs of Hell

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 🫠

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🔥

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!

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

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😇

50 Shades of Anger: Total Body Cardio with Weights

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