Name: Playbook - Melissa Alcantara - Minimal equipment Upper body Strength Training
Uploaded: 2023-12-22T18:41:39.771Z
Duration: 60 min
Description: Minimal equipment Upper body Strength Training

Gisele Rigo

Ashley

Ruxi

Dolores “Doe” Restrepo Macias

Yajaira

Minimal equipment workout. You can easily do it at home if you have a bar and some dumbbells. Great for the gym too!

You’ll need:

Dumbbells, bar, a mat and a bike (optional but encouraged!)

- Hold the bar with underhand grip 
- Bend over at 90 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Supinated bent over rows

- Lower the bar slowly behind your head
- Stop several inches from your neck
- Press barbell above your head to starting position

Behind the neck press

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- With an overhand grip
- Bend over at 90degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Pronated bent over rows

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Lateral raises

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls + reverse

- Work for time, distance, or calories
- Increase speed as comfortable

Bonus: Assault bike

Minimal equipment Upper body Strength Training

Booty Focused Legs

I think Mel was angry when she made this one 😂

Amanda

Chiquita

It’s Leg Day AGAIN

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

Alana

Core Day

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

Keatyn

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

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

Minimal equipment Upper body Strength Training

Community

More workouts from Melissa Alcantara