Name: Playbook - Melissa Alcantara - Muscle Builder: Legs and Glutes
Uploaded: 2023-12-22T18:41:39.715Z
Duration: 50 min
Description: Muscle Builder: Legs and Glutes

Nikaury

Wow!! Excellent workout with minimal equipment!

Cristina Ruiz

Aurora

Whoa! Did not expect this! Heart rate up. I feel the burn!

Kenya

Cristina

Amazing! Left me dripping in sweat and shaking 🤘🏻🍑

Morgan

Holy shit! Ive never sweat so damn much. I think I’m going to have a love/hate relationship with Mel’s workout program!

Santy

Rajina

I wanted to quit, but I didn’t. Then I wanted to puke, almost did but finished strong. 442 calories burned 🔥

Sonia

Absolute freaking torture! 😭

This was hard but I pushed through with some modifications here and there

Keran

Stephanie Gutierrez

Carol

Candis

Darlene

We’re going to work our lower body with this amazing workout. 2 warm up moves, followed by a circuit of 6 exercises. Keep your break time to 1 minute max after each circuit. Use the suggested weight size to maximize your results.

- Keep your knees in-line with your toes and chest up.
- Go as fast as you can.

Warm up: Jumping Jacks

Knees in line with your toes. Keep your chest up and chin tucked. Go low.

Warm up: Squats

15lbs ball.
Slam the ball while jumping and grab the ball before it gets back on the ground. Do one after the other. Maintain your chest up and  hips tucked.

Ball Slams

10 reps each side.
Keep your chest up and shoulders away from your ears. Drive your knee up, shooting straight to the ceiling. Don’t lose your form.

Step ups

Beginner level: use 25lbs plate
Intermediate-advanced: use 45lbs plate

Keep the plate over your head, arms in line with your ears. Complete 20 alternating lunges. Remember to keep your core engaged and hips squared. Go low.

Overhead Plate Alternating Lunges

10 reps each side.
20lbs dumbbells.
Chest up and shoulders away from your ears. Keep your core engaged and scissor your inner thighs on your way up.

Dumbbell 1 1/4 Split Squats

25lbs plates
Seat all the way down and squeeze your calves. Go right back up scissoring your inner thighs.

Barbell Squats with Calf Raise

Reach 6 calories in 30 seconds or less.
Substitute move: if you don’t have an echo bike available, do 15 seconds sprints level 8 on the stationary bike.

Echo Bike (substitute move on description)

Muscle Builder: Legs and Glutes

First time working out since my tummy tuck felt amazing!

Daisy

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

Amanda

Leanne

Heavy Lifting Lower Body

Tascha

Excellent, you’re the best. Best results and you feel your working out and getting stronger with your help 🙂

Veronica

Arlyssa

3x10 Legs

Yajaira

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

I have a torn ACL on my left knee from a car accident in early 2018..can you post a workout related to knee injuries? Thanks

Soleil

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

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

Alana

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

Ruxi

The Glute Sculptor

Lashonda

Single Kettlebell and Barbell Booty Training

I’m already feeling this shit! 🦵 🔥

Anita

Charmaine

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

Excuses are Fake: Leg Day

Maks

Karen

Lower Body Burn

You’re a beast Mel! Literally OMG 🥵😪

Carmina

I enjoyed this challenging workout. Thank you 😊

Gaby

Lower Body Pump

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

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.

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 😊

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

Melissa

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 😈

Muscle Builder: Legs and Glutes

Community

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