Name: Playbook - Melissa Alcantara - Full Body Circuit
Uploaded: 2023-12-22T18:41:39.194Z
Duration: 90 min
Description: Full Body Circuit

Josie

Keran

Taija

Sands

Arlyssa

Alana

Sasha

Donna-Marie

Melissa

Omgggg I love workout that makes me feel like I’m about to die!!! I always feel more alive after, my booty and my shouldersss are you kidding me!!!!

bintou

Leila

ingrid

Breanna Baart

manouchka

Donna

This was a very difficult workout, but I pushed through. It feels good after 😊

Mariah

Great workout- had a hard time not resting during the smith circuit- that ok?

Marlo

Loves this for a quick workout! Great in a crowded gym or with minimal equipment!

Keatyn

LOVED this 🏋🏽‍♀️ workout…. Got in!!! Sweaty and Pumped.. Feeling amazing & effective 💪🏾🦵🏾

Renee A Notice

Stairmaster Warm Up: 10 mins

Smith Machine Circuit:
5 moves, back to back. Don’t put the bar down. 10 reps each exercise.
*You can use a barbell if a Smith Machine is not available

EZ Bar Circuit: 
3 moves, back to back. Don’t put the bar down.
3 sets. 10 reps each exercise
*Substitute with a barbell if an EZ Bar is not available.

Stairmaster Warm Up

5 moves, back to back. 10 reps each.

*You can use a barbell if a Smith Machine is not available

Squats

- Start with the bar on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Reverse Lunges

- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front Squats

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Smith Machine Circuit

3 moves, back to back. Don’t put the bar down.

3 sets. 10 reps each exercise

*Substitute with a barbell if an EZ Bar is not available.

- With a bar in your hands and your palms facing up
- Curl the bar toward shoulders
- Lower back down slow and controlled

Bicep Curls

- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

Skull Crushers

- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead 
- Lower the bar back down to the starting position with control

Shoulder Press

EZ Bar Circuit

Full Body Circuit

Glute Activation Exercises

Love love love this mix of weights and bands/body weight. Hoping for more like this in the new program! 💖

Booty Focused Legs

Ashley

I think Mel was angry when she made this one 😂

Amanda

Chiquita

It’s Leg Day AGAIN

Gisele Rigo

Ruxi

Minimal equipment Upper body Strength Training

Yajaira

This is really challenging workout 💪🏻🔥👏🏻 and I enjoyed it 💯💪🏻🔥🫣

Booty Camp

Geeta

Palmira

Only Six Evil Moves

Aubree

Endurance Test

Why is 10min of straight jump rope so hard lol… my 10min was more like 13min with the breaks I needed to take during lol

Another Evil Workout

Excelente workout 🥵🥵🔥🔥😘👌👌

BRB… just going to lay in a puddle of my sweat on the floor

Slam it! Full Body MetCon

I loved this and I also love that it’s a W.O.W. instead of a program because I would die if I had to repeat this 😂 💀

One More Rep: Full Body Workout

Denise

Holy shit I don’t think my legs will move tmw😜🥰😳

Musonda

Iron Legs

Tracks- Triceps & Back Workout

Leg Day with Warm Up

Core Day

That was an awesome, quick workout! 😁 got my heart rate up, got me sweating, & feeling good!

Great workout ! Definitely kept my heart rate up!

Nicki

Hello NYC

I loved this!!! Especially the sprints: I can definitely feel the gained power in my muscles, easier to sprint than before.

Brilliant! Loved it!!..👏🏾👏🏾👏🏾

Shoulders and Triceps Burnout

Deirdre

My favorite!!! Love, love, love this one!

Nora O’Hara

My Fave 10 Booty Exercises

Gray Tshirt Challenge Workout

Ivon

Gina

Nicole

Glutes and Hamstrings

Good.  Different.   The jump squats at end, seal it up.

Please keep this as a regular workout until the end of time! I love how much this banded workout challenges me!

Carly

Katie

Full Body with Bands

Anna

I have struggled to find a training platform that can help me lift weights at the gym. This is perfect! Please keep the weight/gym workouts coming!

Quick Gym

Aurora

Kenya

Ohh my goodness!!
I’m at work and I’m working out on my break. I love you Mel it’s changing my mood immediately when I do your workout. I feel so different, my life has 2 seasons: Before Mel and with Mel😘😘😘
Love you make more videos I have finished your all you workout. More more more please

Negin

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

Alice Moran

25-Min Legs

30 Lbs of Hell

Omg...nice! And have I mentioned that I hate burpees? 🙃

Sabrina

Such a good sweat! The structure of the rounds kept me motivated, even when I was getting fatigued round 3.

Luphane Shizuko Bonhomme

Long Band Upper Body in 25 Minutes

Yaney

Christine

Run and Cycle Cardio Sessions

I like the 1 min timer in the app. Helpful!

Caryn

Margarie

Angela

Abs Destroyer (No equipment)

Stephanie

Single Kettlebell and Barbell Booty Training

It was awesome! I feel the burn, I was able to start today after I got your bands in the mail today

Full Body Circuit

Community

More workouts from Melissa Alcantara