Name: Playbook - Melissa Alcantara - Only Bands: Full Body Workout
Uploaded: 2023-12-22T18:41:39.276Z
Duration: 35 min
Description: Only Bands: Full Body Workout

Great band workout! The opening jumping-jacks and ab finisher were no joke!

Nytosha

Holly

Erica

Bianca Monee'

ginny bratby

That abs finisher 🥵🥵🥵 I had to stop using the band to complete 100

Christina

The banded abs 😵‍💫☠️!!! 💪🏾

Chrystine

Such a great workout! Had a friend join since she got her bands!!

Sonia

Jennefer

I love the band workouts. It’s deep and intense but also portable!  Lol. Thanks Mel!!!

Kelly

Katie

Quick and effective! Was able to get my 30 minutes of movement on ‘active rest’ day!

Yajaira

Kara

All you need is one short and one long band. 
*I’m using my Fitgurlmel Orange short band and White Long Band.

If you’re unable to perform jumping jacks, you can do them statically, one foot at a time for 200 reps.

With a band around your ankles perform jumping jacks. Keep your chest up and get your arms close together at the top.

Banded Jumping Jacks

-Place the band under your feet 
-Grab the bands with both hands
-Pull your hands up towards your shoulders keeping your elbows high
-Lower and repeat

Banded Rows

-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 Raises

-Wrap your band at the bottom of a secure rack
-Hold the end of the band in your hands at your chest goblet style
-Perform squats adding tension to the band at the top
-Lower and repeat

Banded Goblet Squats

-Loop a band around your rack low
-Stand over the loose ned of the band
-Grasp it between your legs while hinged at the waist
-Stand up in a vertical glute bridge and add tension to the band
-Release and repeat

Banded Glute Pull-through

-Lay on your back on the ground with a band wrapped around a squat rack at roughly knee height
-Pull the band with your feet in a double high knee laying motion
-Release and repeat

Finisher: Banded Abs Curls

Only Bands: Full Body Workout

Rinsed n Drenched 💦… This 🇯🇲 heat is wicked on top 🥵

Renee A Notice

Yazmin

Yousra

15 Minute Sweat

Run and Cycling Cardio Sessions

Ruxi

Arlyssa

Leslie

Legs & Shoulders

Anja

Omg she really don’t like me like whyyy

Denise

Beast at Home

carena sawyer

Defined Back and Triceps

MRissa

Shellie

Free Weights and Supersets

Chelsea

Ceirra

Absolutely amazing workout! Just one suggestion… for the cable exercise — can you add alternative ways to do the cable rope crunch at home? I used a band instead to mimic the same exercise! Again, amazing workout! Easy to follow! The timer is a bonus!

Portia

Upper Body Assasin

Upeka

Stellar✨💝🙌🏾!!!! 
Levelin’ it UP!!
Love using resistance bands!!!!Muchisimas Gracias!

Dolores “Doe” Restrepo Macias

Kyla

Upper Body Modifiers With Bands

Dana

Rita

Donna-Marie

Quick but Evil Metcon

Hello NYC

Had to modify a bit for the smith machine but I was SWEAT-ING!! 🔥

Kennedy

Caroline

Melissa

Full Body Circuit

Stephanie

Charmaine

15, 12, 10, 8, 20 - Upper Body

Alana

Awesome and I love the special guest 🐕 ❤️

30 Lbs of Hell

Fire!  Thanks for the motivation, challenging, sneaky, I know not to eat before your workouts 🤣

Kristen

MODIFIERS: Built Aesthetics 2.0 - Day 1 (Week 1 and Week 3)

Great 30 min workout. Burpees has my heart pumping and my arms are on 🔥🔥🔥

Long Band Upper Body in 25 Minutes

Fuego: Upper Body + Cardio Abs

Serena

A Casual Day in Hell: Metcon Full Body Workout

Moksha

This was a PERFECT Saturday morning workout 🫠

Victoria

Beginners Camp

Love the sweat! Def need to do this more.

Sarah

Bharati

One of the best workout I’ve ever seen before thanks Fitgurlmel 💯💯💯

Jayline

Summer Camp: Full Body Metabolic Conditioner🔥

Great title for a fantastic workout! This got me motivated again when I felt a little bit in a slump.

50 Shades of Anger: Total Body Cardio with Weights

Nice full-body workout! The band warm-up was no joke.

Nikaury

Tamara

Total Body Bands and Weights

Could you please give the option to mark a workout as a favorite so is then easy to locate?
This workout was one of my favorites! Yay!

Aurora

Gym Shoulders and Back

ingrid

Nancy

This was intense, yet feel-good  👏🏼

Keran

MMA Conditioning HIIT!

A great full body workout that you will feel for a couple of days 😅

Shanta

Caryn

Kimberly Arias 

Total Body Home or Gym

Alyssa

Fire this workouts was excellent sad I don’t have that much space at home but I will do it at the gym 🔥🔥🔥

Summer Body

Wow what a workout. Loved and hated it at the same time ❤️💪🏽

Yvette

Perfect when short on time thank you Mel!

Elaine

Chest and Shoulders

Banded Upper Body and Abs

Fitgurlmel the best workouts ever shssssss

Whew! I’m dead combined with 20 min home body HIIT 😅😰

Full body

Karen

Nicole

Back workout 25 min

Manu

Quick full body workout

Aisha

Hard since I actually did the moves right and with heavy weight!  Previously in life missed that memo😇

Jennifer

Upper body strength

Ahhhmazing!!!! Perfect sweat sesh💦….

My upper and lower back burrrnnnnnn!! 🔥🔥😮‍💨🔥🔥🔥

Negin

Back workout

Mayra

Full Body with Weights

This is the UnBig our Backs workout for the summer!!🔥🔥🔥🔥

Twana

Grateful for this training💜!
I RAWKED IT today✨🏋🏾‍♀️👑✨!

Nice quick workout when you are on a time crunch

Quick Gym

Anna

Danielle Richardson

Aimee

Full Body Double Circuit

Amanda

Gray Tshirt Challenge Workout

Shoulders and Triceps Burnout

Don’t do this workout if you need to use your shoulders for the rest of the day 😮‍💨

Curriezetta

If the timer timed how long each set should take through video instead of just the demonstration video :) or even loop the video for how long each set should take and then play rest timer

Shauna

The perfect mix of upper body exercises! ⚡️

Vanessa Bellido

Back and Biceps

O M G 🔥🔥🔥 I really love workouts like this 👍🏻🔝💪🏻🔥. One machine & it’s a killer combo with different workouts + I did upper body too and now I am shaking like crazy 🔥🔥🔥

Only Bands: Full Body Workout

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