Name: Playbook - Melissa Alcantara - Lower Body Pump
Uploaded: 2024-07-21T13:09:33.086Z
Duration: 25 min
Description: Lower Body Pump

Rubina

Ruxi

You’re a beast Mel! Literally OMG 🥵😪

Carmina

I enjoyed this challenging workout. Thank you 😊

Lashonda

Gaby

Perfect way to end my week and start my weekend 🔥

Delia

Loved it!!! Quick and effective workout! ♥️

Yari

Was way harder than I expected. Damn that was 🔥

Melissa

I really appreciate the tips on form and how to set up the movements! I’m a beginner-ish and reminders are so helpful! Awesome workout! Thank you!

Ashley

Tina

Cristina

Lena

Bobbi

Monet

Miosotis

ines pascolo

Vanessa

TERRI

Aparna

Vanesa

Brittany Colquette

Avril

Indira

Did this after W3/D2 HIIT workout! My legs are dead and I'm laying in a puddle of my sweat!! 💪

Amelia Holmes

Brilliant! I didn’t think I was going to make it to the end and surprised myself!

Jessica Kalirai Jhamat

Aphra Dite

Yuri Ruvalcaba Valdivia

Daisy

Joanna

Arlene

Martedonia Alegre Mente

Noemi

Flora

Candis

christina

Maria

I loved it. As a disciple of HIIT i was weary but this was challenging, i kept up w the weights and reps, and felt the burn.

Wendy

Dene

jazmin

Yajaira

Erica Rubio

Great session... adding a cool down and a stretch would be great

Rhonda

Really good. Worked up a sweat! Only exercise that was challenging was the hamstring curl as the DB’s I have are the adjustable ones (so the ends aren’t flat), so I didn’t have the option to get the DB between my feet as demonstrated in your video! 
Any suggestions?? x

This one is a circuit workout. 3 rounds of 6 exercises with one minute break after each round.

3 rounds of 6 exercises 
Lower body focused with dumbbells

Step into the dumbbell pushing your toes together . Lift it up and let it slide between your feet.

Keep your chest up, shoulders back and chin tucked.

Hamstring Curls

Keep your shoulders down and your chin tucked.

Squeeze your inner thighs on your way up.

Dumbbell Squats

10 reps on each side.
Go all the way down until you almost reach the floor.
Keep your chest up.

Split Squats

10 reps each leg.

Rest one leg on a chair or bench.
Slight bend in the opposite knee.
Bring your chest down, keep your chin straight and hip squared.

Single Leg Deadlifts

Hold dumbbells with the palms of your hand. 

Keep elbows inside, knees in line with your toes and chest up.

Goblet Squat

Plyo Squats

Lower Body Pump

Loved it! Being able to move is such a privilege!

Nicosia

First time working out since my tummy tuck felt amazing!

“Heavy lifting” is the biggest understatement bahaha this was intense! 💪🏽

Amanda

Heavy Lifting Lower Body

Kimberly Beri

Daris

3x10 Legs

Love this workout. It’s the perfect way to ease your back into your regular work out routine, after illness or injury. It’s definitely not too hard, the exercises are simple, but not too easy, so you still feel like your legs got a work out. I’m still recovering from COVID; I’m weak and definitely heavier. I was only able to half of the reps 
for now, but this  is the first time for me doing legs since I tested negative. I plan on doing this workout again tomorrow

Nora O’Hara

Post-injury Workout #1

Post-Injury Workout #2

Dolores “Doe” Restrepo Macias

Post Injury Workout #3

Double workout 👀!!! Ready to do road now 😉😏… Workouts hit differently on vacation..

Renee A Notice

Carling

10 Min Booty Igniter

Gooood to know!!
Never knew!
🤓💪🏽⭐️🌅!

Donna-Marie

Hip Thrust VS Glute Bridge- Tutorial

Tiana

Omg what a fantastic explanation 😁 on so excited to put this into practise at the gym! Sounds like a game changer 😂

Daniella

Lahlee Lou

How to scissors your inner thighs-Tutorial

Nytosha

Wooooo. Mama Mia she will kill you no mater what love this workout…

That was an awesome Sat evening workout inspired by Bella getting those shoes on!!  If you won’t give up on her, why should I give up on myself?

Kelly

Lower Body and Abs Modifiers With Bands

Yaaass!!! That was amazing. I couldn’t pick so I did them all. 🔥🔥🔥

CJ Diesslin

My Fave 10 Booty Exercises

Whew!! This workout is very humbling. Amazing glute pump, wore me out 😮‍💨😈

Brandi

The Glute Sculptor

Single Kettlebell and Barbell Booty Training

Kitana is so cute 🐕! And this was great!

25 Minute Butt Lift

Whew… chile. It was good! A great sweat!

Raven

Shafali

BPM: Lower Body and Cardio

Greatest leg sesh for the weekend! 🙌🏾

Doing squats with Mel never gets old! xoxoxo

Alana

Excuses are Fake: Leg Day

Nice leg workout. Had to improvise with bands on a few of the exercises, but still had a nice burn!

Maks

Karen

Lower Body Burn

Nikaury

Wow!! Excellent workout with minimal equipment!

Cristina Ruiz

Aurora

Muscle Builder: Legs and Glutes

Anette Solveig Grasmo

Caryn

Ultimate Booty Lift

😂😂 My legs are still numb it was 🔥

Booty and Hamstrings

The lunges at the end got me…… dang, holy rubber legs!

Erin Allgood

Charmaine

Gina

Booty Workout

Videos need to capture the trainer’s whole body, where to put the hands, etc.

Claudia Garcia

casey

Legs

Less talking... maybe a pic in pic (pip) to show how to do the moves with a little explanation.

Kenya

I just wanted to say thank you so much for creating this app! I have been following you on Instagram for a while and I always am inspired by your workouts. I’ve been working out for the last year with another personal trainer app but due to sexual-harassment I left. I am so happy to find you! I am sweating my butt off right now! Thank you and have a fantastic and beautiful weekend!

Lina

Booty & abs

She really don’t like me 🥵🥵🙄🤦‍♀️

Stephanie

Glute 30 minute burn

Upeka

That was not cool. 100 reps each set? Crazy.

Nina

Cardio + legs

Jayline

I needed more exercises in between the two.  I don’t have a bike for cardio but did a run beforehand for cardio version.  It would be great to have complete workouts, warm up, exercise then cool down (ab workout). Still love your workouts though just some suggestions to make it even better 😊

Carol

More workouts and better videos. All the videos are very close up and not ideal for watching on a phone at the gym. I like the mix of workouts though.

Rayne

Cardio + legs - safety bar

Negin

Legs with weights

Kelsey

HIIT + legs

Hamstrings & quads

Jewel

It’s my birthday I needed this for photos 🤣

Legs 45 min

Michelle

Portia

Mel: it’s only a 30min workout
*under her breath* hardest 30min of your life 😈

Lower Body Pump

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