Name: Playbook - Melissa Alcantara - Full Body with Bands
Uploaded: 2023-12-22T18:41:38.660Z
Duration: 20 min
Description: Full Body with Bands

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

Alana

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

Carly

Katie

Literally all you need is bands! I feel like I just hit the gym!

Tiayona

Shafali

Sonia

10 exercises- 1 minute each, with 1 minute rest time between moves. 20 minutes total!

I’m using my Fitgurlmel bands available at fitgurlmel.com

-With a band around your ankles perform jumping jacks

Banded Jumping Jacks

-Stand with a band looped under your feet and the loose end in your hands
-Curl the bands up keeping your elbows at your sides adding tension to the band and your biceps
-Lower and repeat

Banded Bicep Curls

-Place the band under your feet 
-Grab the bands with both hands
-Pull your hands up towards your shoulders keeping your elbows high
-Lower and repeat

Banded Rows

-Perform pike up with a band around your ankles and feet that is  wrapped around a secure rack

Alternatively, you could use a light short band around your ankles.

Banded Pike Ups

30 seconds each side
-Wrap the band around a secure rack at shoulder height
-Place the loose end of the band in one hand and face away from the rack
-Twist across and add tension to the band
-Release and repeat

Banded Single Arm Ab Twist

30 seconds each side
-Wrap the band around the bottom of a secure rack
-Place your foot inside the loose end
-Raise and press your leg out vertically
-Release and repeat

Banded Side Leg Raises

-Perform kneeling hip thrusts with band around your waist and it wrapped around a secure rack behind you

Banded Kneeling Hip Thrusts

-Lay on your back with a band around your legs above the knee
-With one leg bent and your foot planted on the ground elevate the other leg straight out
-Perform a single leg glute bridge 
-Lower and repeat

*Work both sides

Banded Single-Leg Elevated Bridge

-Loop a band around your rack low
-Stand over the loose ned of the band
-Grasp it between your legs while hinged at the waist
-Stand up in a vertical glute bridge and add tension to the band
-Release and repeat

Banded Glute Pull-through

-With band around your legs at your knees perform jump squats
-Do not let your knees cave in

Banded Plyo Squats

Full Body with Bands

Glute Activation Exercises

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

Keatyn

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

Arlyssa

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

Mariah

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

Josie

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.

Taija

Donna-Marie

Brilliant! Loved it!!..👏🏾👏🏾👏🏾

Shoulders and Triceps Burnout

Keran

Full Body Circuit

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

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!

Marlo

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 with Bands

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