Name: Playbook - Melissa Alcantara - BPM: Lower Body and Cardio
Uploaded: 2023-12-22T18:41:39.650Z
Duration: 45 min
Description: BPM: Lower Body and Cardio

Yajaira

Whew… chile. It was good! A great sweat!

Raven

Shafali

Yari

Starting off my new year right 😉💪🏼

Sonia

Marc

Amanda

Veronica

Death by Mel 🔥🔥💥🏋🏼‍♂️❤️

Aparna

Kimberly Beri

Awesome, dripping in sweat. Thanks Mel! 💜

Naomi

Equipment needed: Jump rope, Barbell with plates, dumbbells, a box, and an echo or stationary bike.

Look straight and keep your chest up. Focus on your form the entire time.

Jump Rope

Engage your core and look straight ahead. Bend your knees pushing your hips back to go down until you tap the bench with your buttocks, then go right up.

Bench Squats

12 reps each side.
Keep your chest up, shoulders away from your ears and chin tucked. Drive your knee up, shooting straight to the ceiling. Don’t lose your form

Dumbbell Step Ups

12 reps each side. Use a bench for this one. With one leg bent and your foot planted on the ground elevate the other leg straight out. Perform a single leg glute bridge. Lower and repeat.

Bench Bridges

Keep you chest up and shoulders away from you ears. Place a light dumbbell between your feet and bring your knees to your chest. Avoid moving to the sides.

Reverse In and Out Abs

Perform 5-8 reps per side.Go as heavy as you can with this one.
Engage your core and look straight ahead. Bend your knee pushing your hips back to go down.Try to squat at least 90 degrees.

Bonus move: Barbell Squats

Echo bike= 100 calories
Stationary bike= 4 miles in 15 minutes

Echo Bike or Stationary Bike

BPM: Lower Body and Cardio

First time working out since my tummy tuck felt amazing!

Daisy

“Heavy lifting” is the biggest understatement bahaha this was intense! 💪🏽

Leanne

Heavy Lifting Lower Body

Tascha

Excellent, you’re the best. Best results and you feel your working out and getting stronger with your help 🙂

Arlyssa

3x10 Legs

Love this workout. It’s the perfect way to ease your back into your regular work out routine, after illness or injury. It’s definitely not too hard, the exercises are simple, but not too easy, so you still feel like your legs got a work out. I’m still recovering from COVID; I’m weak and definitely heavier. I was only able to half of the reps 
for now, but this  is the first time for me doing legs since I tested negative. I plan on doing this workout again tomorrow

Nora O’Hara

I have a torn ACL on my left knee from a car accident in early 2018..can you post a workout related to knee injuries? Thanks

Soleil

Post-injury Workout #1

Post-Injury Workout #2

Dolores “Doe” Restrepo Macias

Post Injury Workout #3

Double workout 👀!!! Ready to do road now 😉😏… Workouts hit differently on vacation..

Renee A Notice

Carling

10 Min Booty Igniter

Gooood to know!!
Never knew!
🤓💪🏽⭐️🌅!

Donna-Marie

Hip Thrust VS Glute Bridge- Tutorial

Tiana

Omg what a fantastic explanation 😁 on so excited to put this into practise at the gym! Sounds like a game changer 😂

Daniella

Lahlee Lou

How to scissors your inner thighs-Tutorial

Wooooo. Mama Mia she will kill you no mater what love this workout…

That was an awesome Sat evening workout inspired by Bella getting those shoes on!!  If you won’t give up on her, why should I give up on myself?

BPM: Lower Body and Cardio

Community

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