Name: Playbook - Melissa Alcantara - Cardio + legs
Uploaded: 2023-12-22T18:41:39.872Z
Duration: 30 min
Description: Cardio + legs

Stephanie

Upeka

That was not cool. 100 reps each set? Crazy.

Nina

Me reading the workout:
“What tf is wrong with Mel?”
Me doing the workout:
“Shit!” 
Me after the workout:
“I’m a mf BEAST!”

Chelsie

So challenging. I can only do 100. 30 per set x 4. Last set I do 10 of each. I will try to increase my sets every time I do this excercise.

Steen

I didn’t finish due to time.. but damn this one’s craaaazy  
My legs are about to break off 😭

Jennefer

This one wasn’t really that clear . When following FGM on the video it didn’t appear that 100 reps was completed?? I’m not sure if it an error or I’m just being silly 🙃

Shona

Julie Gonzales

Hardcore puking hard core!!!!
It was great!!

Joanna

Didnt even get half the sets done in the 30 mins it said it takes to complete it.. got work so had to stop but will definitely keep coming back to this to improve.. ps Mel you are so mad bitch using bands and medicine balls in that

Lou Forsyth

It was really hard,I don’t think you could improve but I definitely could 😊

Kellie

Aurora

I did 3 set, I will finish the 4th set but geeeee I can’t feel my legs 🔥🔥🔥 I feeee so good

Mari

Make  level of training i.e advanced, beginer, etc

Just Pijei

- Straight leg lifts 4 x 100
- Jump squats 4 x 100
- Lying hip raise 4 x 100
- Heel touch jumping jacks 4 x 100
- In and out squats 4 x 100

- Keep your lower back on the floor and your core engaged 
- Raise your legs with your legs completely extended

Straight leg lifts

- Bend at the knee pushing your hips back to go down
- Reach parallel and explode up 
- Land softly and repeat

Jump squats

- Keep your lower back on the floor and your knees bent
- Raise your hips off the floor and lower with a controlled motion

Lying hip raise

Heel touch jumping jacks

- Keep your chest up and spine in a neutral position 
- As you come down push your hips back

In and out squats

Cardio + legs

First time working out since my tummy tuck felt amazing!

Daisy

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

Amanda

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 🙂

Veronica

Arlyssa

3x10 Legs

Yajaira

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?

Kelly

Alana

Lower Body and Abs Modifiers With Bands

Yaaass!!! That was amazing. I couldn’t pick so I did them all. 🔥🔥🔥

CJ Diesslin

My Fave 10 Booty Exercises

Whew!! This workout is very humbling. Amazing glute pump, wore me out 😮‍💨😈

Brandi

Ruxi

The Glute Sculptor

Lashonda

Single Kettlebell and Barbell Booty Training

I’m already feeling this shit! 🦵 🔥

Anita

Charmaine

25 Minute Butt Lift

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

Raven

Shafali

BPM: Lower Body and Cardio

Greatest leg sesh for the weekend! 🙌🏾

Doing squats with Mel never gets old! xoxoxo

Excuses are Fake: Leg Day

Maks

Karen

Lower Body Burn

Nikaury

Wow!! Excellent workout with minimal equipment!

Cristina Ruiz

Muscle Builder: Legs and Glutes

You’re a beast Mel! Literally OMG 🥵😪

Carmina

I enjoyed this challenging workout. Thank you 😊

Gaby

Lower Body Pump

Anette Solveig Grasmo

Caryn

Ultimate Booty Lift

😂😂 My legs are still numb it was 🔥

Booty and Hamstrings

The lunges at the end got me…… dang, holy rubber legs!

Erin Allgood

Gina

Booty Workout

Videos need to capture the trainer’s whole body, where to put the hands, etc.

Claudia Garcia

casey

Legs

Less talking... maybe a pic in pic (pip) to show how to do the moves with a little explanation.

Kenya

I just wanted to say thank you so much for creating this app! I have been following you on Instagram for a while and I always am inspired by your workouts. I’ve been working out for the last year with another personal trainer app but due to sexual-harassment I left. I am so happy to find you! I am sweating my butt off right now! Thank you and have a fantastic and beautiful weekend!

Lina

Booty & abs

She really don’t like me 🥵🥵🙄🤦‍♀️

Glute 30 minute burn

Jayline

I needed more exercises in between the two.  I don’t have a bike for cardio but did a run beforehand for cardio version.  It would be great to have complete workouts, warm up, exercise then cool down (ab workout). Still love your workouts though just some suggestions to make it even better 😊

Carol

More workouts and better videos. All the videos are very close up and not ideal for watching on a phone at the gym. I like the mix of workouts though.

Rayne

Cardio + legs - safety bar

Negin

Legs with weights

Kelsey

Melissa

HIIT + legs

Hamstrings & quads

Jewel

It’s my birthday I needed this for photos 🤣

Candis

Legs 45 min

Michelle

Portia

Mel: it’s only a 30min workout
*under her breath* hardest 30min of your life 😈

Cardio + legs

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