Name: Playbook - Melissa Alcantara - Leg Day with Warm Up
Uploaded: 2023-12-22T18:41:39.293Z
Duration: 60 min
Description: Leg Day with Warm Up

Chiquita

Gym workout. You’ll need:

-Your white or blue Fitgurlmel band (medium or heavy band)
- Heavy dumbbells 
-Box
-Bar with plates 

Go as heavy as you can to maximize your results. You can do it!

Medium-heavy band recommended 

10 Squats
10 Good mornings
10 Split Squats

- Place a band above your knees
- Push your hips back as you lower down 
- Reach parallel and come back up

Banded squats

- Place band above your knees                     
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Place band above your knees
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Banded split squats

Warm Up

- Place the bar on your shoulders
- Push your hips back as you lower down 
- Reach parallel and come back up

Barbell Squats

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

Barbell reverse lunges

10 reps each side
-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat - Work both sides

Dumbbell step ups

6 reps each side
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Finisher: B-stance dumbbell deadlifts

Leg Day with Warm Up

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

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

Alana

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

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

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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

Leg Day with Warm Up

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