Name: Playbook - Melissa Alcantara - Beginners Camp
Uploaded: 2024-07-21T13:09:33.123Z
Duration: 45 min
Description: Beginners Camp

Moksha

This was a PERFECT Saturday morning workout 🫠

Victoria

😳 I was NOT ready!! The hardest thus far! 💦

Steph

Yajaira

Cristina

Anna Siller

Aparna

We’re going to work on mobility and strength! All you need is your body weight and some dumbbells.

Pre-workout routine including front and side leg stretches and down-dog with knee drives. You can do extra rounds if you like and include to any workout.

10 reps (each leg), then hold for 10 seconds. 
Point your toes and keep your chest up.
Flex your quads as you lift your leg.

Front Leg Stretches

10 reps, then hold for 10 seconds (each leg). Keep your chest up and look forward. Flex your foot.

Side Leg Stretch

5 reps each side
Start in downward dog position, lift your leg up and then drive your knee to your elbow

Down-Dog with Knee Drive

Warm Up: Leg Stretches

10 reps forward, then 10 reps backwards.
Start on all fours and lift your knees off the ground. Keep your back straight, core brace, hips squared and knees close to the ground.

Forward + Reverse Bear Crawls

Complete 12-15 reps (each leg= one rep)
Keep your butt low, chest up and shoulders away from your ears.

Low Squat Walk

30lb dumbbell recommended
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

Right leg +left leg= one rep
Start in a plank position. Drive your knees towards your chest one at a time back and forth. Stay low.

Mountain Climbers

Right leg+ left leg= one rep.
Keep your chest up and core engaged. Lift one leg up while keeping 90 degrees at your knees. Switch with a little jump and repeat. Try to follow my tempo.

High knees

Right arm + left arm= one rep
Start in a squat position. Keep your chest up and shoulders away from your ears. Perform front punches. Use light dumbbells for this one.

Dumbbell Punches

Beginners Camp

Raphaelle

It’s been a while but this was an amazing challenge! Loved it

Nicosia

I've taken a bit of a hiatus, so this was perfect to Starr back on my health journey.

Nytosha

15 Minute Sweat

Renee A Notice

Run and Cycling Cardio Sessions

Ruxi

Legs & Shoulders

Great workout! Definitely a challenge to make it through the 4th set, but I made it! Feeling pumped and the sweat is flowing 💦💦💦

Anja

Beast at Home

carena sawyer

Defined Back and Triceps

Really good workout! Got me sweating! Couldn’t do last two exercises because of my kids 🥴

Mariah Farr

Love love love this workout! 🤩 even if I missed the box once 🤣

Keatyn

Free Weights and Supersets

Chelsea

Cher

Upper Body Assasin

Upeka

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

Dolores “Doe” Restrepo Macias

Kyla

Upper Body Modifiers With Bands

Casey

AlDana

Rita

Quick but Evil Metcon

MRissa

Hello NYC

My favorite full body workout with the smith. 

Do you have any more?

Amber

Such a great workout with step by step guidance!

Vita Ditona

Full Body Circuit

Skye

Stephanie

Charmaine

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

What a killer workout! That 1st superset was no joke🥵🥵🥵 Then ending with 200 kickbacks!! My 💪🦵 are on fire 🔥🔥🔥

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 🔥🔥🔥

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

Marta

Good full body workout. Improvised some equipment and added reps to compensate. Sweating good 💦💦💦

Serena

A Casual Day in Hell: Metcon Full Body Workout

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🔥

Matilda

What the actual fuck man..... That shot was hard as hell after working all day running around after 12 kids 🔥🔥🔥🔥🔥

This was a killer. I was done after the 1st round 💦🥵🦵💪

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

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 Rondon

Chest and Shoulders

Good upper body and ab workout using bands!!!

Banded Upper Body and Abs

Fitgurlmel the best workouts ever shssssss

Full body

Karen

Nicole

Back workout 25 min

Manu

Quick full body workout

Olivia2015!

Aisha

Upper body strength

Ahhhmazing!!!! Perfect sweat sesh💦….

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

Melissa

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

Nouri

Anna

Danielle Richardson

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! ⚡️

Vanessa Bellido

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 🔥🔥🔥

Beginners Camp

Community

More workouts from Melissa Alcantara