Name: Playbook - Melissa Alcantara - Long Band Upper Body in 25 Minutes
Uploaded: 2023-12-22T18:41:38.981Z
Duration: 25 min
Description: Long Band Upper Body in 25 Minutes

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.

Carly

Luphane Shizuko Bonhomme

Thank you for WOW. Today I woke up late, this banded work out was useful and made me work for it.

Josie

All you need is one long band! 
I’m using my heavy Fitgurlmel band (white band). You can find it at my Website fitgurlmel.com

-Wrap the end of a band around the upright of a squat rack or rig
-Grasp the loose end of the band in your hands 
-Bend over slightly and pull the bands towards your body in a rowing motion
-Release and repeat

Banded Bent Over Rows

-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

-Wrap your band around the lower part of your rack or rig
-Hold the loose end in both hands 
-Raise both hands up to head height increasing the tension on the band and working your front delts
-Lower and repeat

Banded Front Raise

20 reps each side
-Wrap your band around a secure rack at shoulder height 
-Place the end of the band in one hand
-Perform punching jabs away from the rack


* Work both sides

Banded Jab Punches

-Wrap a band around the upright of a squat rack or rig
-Step into the loose end of the band and perform a burpee with jump with the band around your waist
-Repeat 

* Make sure rack or rig is weighted down or secure

Banded Burpees

Upper Body Circuit

Long Band Upper Body in 25 Minutes

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

Tracks- Triceps & Back Workout

Leg Day with Warm Up

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!

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

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

Long Band Upper Body in 25 Minutes

Community

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