Name: Playbook - Melissa Alcantara - Only Six Evil Moves
Uploaded: 2023-12-22T18:41:39.705Z
Duration: 45 min
Description: Only Six Evil Moves

Geeta

Palmira

Amanda

Mercedes

Stephanie

Serena

Equipment needed:

Box
Long band
Barbell or sand bag (heavy)
Bar (light)
Ball

You can do this as a circuit to maximize your cardio if you like.

Let’s have some fun!

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

*I’m using a 70lb sandbag
- Start with a sandbag or barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Weighted walking lunges

*Front & back equal one rep
- Stand with a band under your feet and grasped in both hands
- Press your hands straight up engaging your delts
- Lower your hands in front of you releasing the tension from the band
-Repeat passing the band to the back of your head

Banded Front & Back shoulder press

*I’m using a 35lb barbell
- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head with a barbell
- Immediately reverse the motion by jumping back forward
- Increase speed as you feel comfortable

Barbell Moving Jumping jacks

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Do something you enjoy today: Sauna, cold plunge, massage/gun massage, walk❤️

Recovery

Only Six Evil Moves

Booty Focused Legs

Ashley

I think Mel was angry when she made this one 😂

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

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)

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

Only Six Evil Moves

Community

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