Name: Playbook - Melissa Alcantara - Choose your Intensity Abs
Uploaded: 2023-12-22T18:41:39.406Z
Duration: 25 min
Description: Choose your Intensity Abs

Alana

Yajaira

Nikaury

Ruxi

Jakia

I can finally do the hanging leg lifts 😍

Leila

Whoa Mama!!! This abs workout was killer 💀.  I should have known @fitgurlmel wasn’t gonna be nice 😜.  Deff a creeper, abs on 🔥

Renee A Notice

Oh no, those banded crunches really revealed a weak spot!!!!

Taija

Yo... this'll humble a mf real quick🙃🙌😅great workout

Holly

Choose your intensity level: Beginner or Advanced

Or 

Choose between working out At Home or At the Gym. 

Complete the exercises as a circuit or sets and reps.

No excuses. You got this!

This workout can be completed as a circuit OR by completing all the reps of each exercise before moving to the next.

The last two workouts include resistance bands. I’m using my Fitgurlmel bands. You can shop them by going to the Lifestyle section here on my app!

Keep your lower back on the floor and your core engaged. Raise your legs with your legs completely extended. Keep your shoulders off the floor and look to the ceiling.

Leglifts

Keep your shoulders of the mat. Engage your core and lift up towards your knees. Lead with your chest.

Sit Ups

Standing Band Crunch

Place small band around your ankles and pull your feet apart to create tension making sure your knees are facing up and not out. Keep your chest up, shoulders away from your ears and chin tucked. Drive your knees towards your chest and chest towards your knees making sure your shoulders don’t touch the ground on the way down.

Banded Ab Knee to Chest

Beginner Level or at Home

This workout can be completed as a circuit OR by completing all the reps of each exercise before moving to the next.

- 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 lifts - Minimum 4 reps

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

Machine crunches

Advanced or Gym

Choose your Intensity Abs

Nonhlalo

July 5th first an workout of my journey. 

It was hard but I did something

Maria

10 Min Banded Abs Finisher

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

Beast at Home #2

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

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.

Choose your Intensity Abs

Community

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