Name: Playbook - Melissa Alcantara - A Casual Day in Hell: Metcon Full Body Workout
Uploaded: 2023-12-22T18:41:39.301Z
Duration: 50 min
Description: A Casual Day in Hell: Metcon Full Body Workout

Serena

Rita

Emelia Beldon

Melissa

Avery

Paula

ingrid

Danielle Richardson

That's wtf I'm looking for. Straight sweat, weights, quick. Love this!!! Do a challenge with this type of workouts 💪 🙏💦

Danielle

Tha name of the workout says it all 🥴🔥😩👏🏼

Lilly

Double unders… how are they even possible?!? Can only do regular for now

Caryn

Cristina

Kisha

Anonymous

Elizabeth

Laura

Amanda

Stef

THIS!! Was amazing!! Loved the high-energy workout it was ... Truly was a sweatfest!

Keran

Claudia

Haley

Aparna

I’m speechless. Definitely one of my favorite so far! Workouts like these make me look forward to your new gym workout plan! Sadly I didn’t add much weight since the barbell alone was heavy but in the last rep I added 2.5kg which is always something! 😛🔥I also had to take a 1min rest after the kettlebell swings because after doing 30 reps I was DEAD and needed a sec to come back to life 😂

Vanessa Bellido

Rhonda Armstrong

LORD HAVE MERCY on my body.  Just finished A causal day in hell.  Causal my ass…lol, hell…yes.  Mel, you did it again. What an awesome ass kicking workout.  You sure keep us on our toes.  Bravo Mel, Bravo.

Omg ‘Casual day in hell’ was a real hell!!! I’m dead!! 🥵😱

Alena

It was the ass whoopin I needed!! Thank you!

Veronica

A casual Day in Hell is a metcon full body workout that will bring you tons of sweat, fun and gains! You’ll need a heavy barbell and kettlebell (don’t cheat go as heavy as you can without losing your form) a box and a rope. You can do it solo or with a buddy to keep you on your toes ;)

Stand under the bar with both feet in place. Push the bar up towards your chin with both hands keeping your chin tucked and chest strong. Push the bar up over head, making sure your elbows are not flaring out.

Underhand Shoulder Presses

Keep you core engaged and your chin tucked. Bend your knees slightly. Bring your torso forward and keep your back straight with a 90 degree angle at the hips.

Pull the barbell to your torso. Think elbows to the sky. Control the movement on your way back.

Bent Over Rows

Bring the dumbbells all the way up to your shoulders by bending your elbow. Squeeze at the top.

Make sure your knees are slightly bent, core is tight and your chest is up.

Bicep Curls

Bend your knees slight and sit into your hips for a firm position. Bring your hands back and let the elbows come to a 60 degree angle with your hands right behind your neck, now push the barbell up toward the sky. Make sure you stand tall and your elbows don’t come forward past your face.

Tricep Extensions

Move the kettlebell in a pendulum motion from between the knees to the level of your chest. Keep your chest up and chin tucked.

Kettlebell Swings

5 reps per side
Start with a hip width stance holding the barbell. Pull the barbell up, while coming into a lunge. Keep your core tight.

Clean to Lunge

3 reps per side
Lift the kb from the ground to overhead in one continuous motion alternating sides. Keep your chest up, core tight and chin tucked.

Kettlebell Snatches

12 reps each side Jump onto the box laterally toward the opposite side. Control every movement. Keep your chest up and your core engaged.

Side to Side Box Jumps

Look straight and keep your chest up. Focus on your form the entire time. Pass the jump rope beneath your feet twice per rep.
*Remember: Don’t celebrate to early.

Double Unders

A Casual Day in Hell

A Casual Day in Hell: Metcon Full Body Workout

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

Renee A Notice

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

Yajaira

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

Kyla

Upper Body Modifiers With Bands

Dana

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

Alana

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!

Holly

Only Bands: Full Body Workout

Fuego: Upper Body + Cardio Abs

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

Nancy

This was intense, yet feel-good  👏🏼

MMA Conditioning HIIT!

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

Shanta

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

Aimee

Full Body Double Circuit

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 🔥🔥🔥

A Casual Day in Hell: Metcon Full Body Workout

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