Name: Playbook - Melissa Alcantara - Beast at Home #2
Uploaded: 2023-12-22T18:41:39.287Z
Duration: 45 min
Description: Beast at Home #2

Full body-core focused workout. 

You’ll need a jump rope and a heavy ball.

- Jump rope with the rope passing under your feet once each jump

Jump rope

6 reps each side 
- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground to your side as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement on the other side

Wood Chopper to Ball slam

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Leg Lifts Superset

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Beast at Home #2

Nonhlalo

Yajaira

July 5th first an workout of my journey. 

It was hard but I did something

Maria

10 Min Banded Abs Finisher

Renee A Notice

Even on vacay in 🇯🇲 still getting it in with this gem 💎..
10 min and I was already sweating after the first 2 movements.. My favourite go to on the fly if you want a good sweat and effective feel good workout.

10 Minute Abs

Nita

Ashley

250 meters rowing under 1 min, I did it under 2 minutes, 1:10sec first and I died after 🔥🔥🔥 great workout, great job Mel! 😊🔥💪🏻👏🏻

Row, Rope & Crunches

Alana

Nikaury

Choose your Intensity Abs

I fucking did it ALL OF IT !!!!! 🔥🔥🔥🔥🔥🙌🙌🙌🙌

Arlyssa

Katie

The Hourglass: Butt and Abs Workout

I knew the lower back helps with posture but I had no idea it was like THAT. Chile…

Raven

For my first WOW that was intense! Can’t wait to start implementing doing one of these weekly 💪🏽

Amanda

Josie

Booty and Abs Burner

It was great , your routine will get me right back on track 👌🏾😊

Leah B

Sara

Rita

CJ Diesslin

Abs are on fire! Thank you . Ugh it’s in in and out! They can beat it! 😂

Corinne

Not for beginners. Good balance for chest too. A+

Dale

Abs Destroyer (No equipment)

Stephanie

Angie

We’ll see how much pain tmrw brings ✨

Caryn

Upper Body and Abs

Lana

15 Minute Legs and Abs

Susan

Gabrielle

This was so hard I literally almost cried 🤣 best short workout ever! So convenient to do on a very busy day. xoxoxo

Nora O’Hara

Upper Body and Core in 15 Minutes

Ella Cama

Melissa Mondragon

Samantha

Cosmina

I would like to know what weights I should be using. The reps aren’t for a beginner. I want to work my way up to where you are, not start at where you are now.

Beast at Home #2

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