Name: Playbook - Melissa Alcantara - Row, Rope & Crunches
Uploaded: 2023-12-22T18:41:39.308Z
Duration: 45 min
Description: Row, Rope & Crunches

Nita

Ashley

250 meters rowing under 1 min, I did it under 2 minutes, 1:10sec first and I died after 🔥🔥🔥 great workout, great job Mel! 😊🔥💪🏻👏🏻

❤️❤️💪🏻🔥🏋️‍♀️🥰

Antonia

Gym workout 

We’ll be using the stairmaster, row machine and battle ropes for this one.

We will be also doing some leg lifts and crunches to pump those abs!

Stairmaster Warm Up

Rowing machine (complete each set under 1 min)

Two different moves. 15 second each. Complete one set of each, then take a 45sec-1min break.

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor Move both arms at the same time up, then down, using your full range of motion to create continuous waves with the ropes

Battle ropes - double arm waves

Battle Rope Superset

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Lifts (substitute: lying leg lifts)

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Row, Rope & Crunches

Nonhlalo

Yajaira

July 5th first an workout of my journey. 

It was hard but I did something

Maria

10 Min Banded Abs Finisher

Renee A Notice

Even on vacay in 🇯🇲 still getting it in with this gem 💎..
10 min and I was already sweating after the first 2 movements.. My favourite go to on the fly if you want a good sweat and effective feel good workout.

10 Minute Abs

Beast at Home #2

Alana

Nikaury

Choose your Intensity Abs

I fucking did it ALL OF IT !!!!! 🔥🔥🔥🔥🔥🙌🙌🙌🙌

Arlyssa

Katie

The Hourglass: Butt and Abs Workout

I knew the lower back helps with posture but I had no idea it was like THAT. Chile…

Raven

For my first WOW that was intense! Can’t wait to start implementing doing one of these weekly 💪🏽

Amanda

Josie

Booty and Abs Burner

It was great , your routine will get me right back on track 👌🏾😊

Leah B

Sara

Rita

CJ Diesslin

Abs are on fire! Thank you . Ugh it’s in in and out! They can beat it! 😂

Corinne

Not for beginners. Good balance for chest too. A+

Dale

Abs Destroyer (No equipment)

Stephanie

Angie

We’ll see how much pain tmrw brings ✨

Caryn

Upper Body and Abs

Lana

15 Minute Legs and Abs

Susan

Gabrielle

This was so hard I literally almost cried 🤣 best short workout ever! So convenient to do on a very busy day. xoxoxo

Nora O’Hara

Upper Body and Core in 15 Minutes

Ella Cama

Melissa Mondragon

Samantha

Cosmina

I would like to know what weights I should be using. The reps aren’t for a beginner. I want to work my way up to where you are, not start at where you are now.

Row, Rope & Crunches

Community

More workouts from Melissa Alcantara