Name: Playbook - Melissa Alcantara - Hello NYC
Uploaded: 2023-12-22T18:41:39.262Z
Duration: 50 min
Description: Hello NYC

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

Keatyn

Arlyssa

Great workout ! Definitely kept my heart rate up!

Nicki

Full Body workout

Warm up + two circuits.

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull-ups Warm Up

4 Rounds as fast as possible:

10 Clean and Press 
10 Forward and 10 backward Bear Crawls
10 Box Jumps

- Begin with a bar
- Lower bar to the ground clean to your shoulders and press up overhead

Clean and Press

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
-Repeat backwards

Bear crawl

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Sh*tballs

2nd Circuit:

3 Rounds:
250 meter row
20 renegade rows
15 hammer curls

Rows

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Heat Wave

Hello NYC

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

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

Alana

Core Day

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

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!

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

Hello NYC

Community

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