Name: Playbook - Melissa Alcantara - Single Kettlebell and Barbell Booty Training
Uploaded: 2023-12-22T18:41:39.083Z
Duration: 35 min
Description: Single Kettlebell and Barbell Booty Training

Alana

Stephanie

Donna-Marie

Living a lifestyle of consistency! I told myself that after BA2 was done that I would do workout of the week daily to rotate and I’m holding my self accountable 💪🏼🔥 thank you Mel for setting the example your Trimble is following

Sonia

Christina

Aparna

The best sweat that I had this week and I love it 💪🔝🔝🔝

Yajaira

My legs were shaking when it came time to the barbell squats. 400 calories later!

Madison

Close enough to a 50 shades of pms-ing 🔥💪🏻🙈😂

This is a minimum equipment workout. Quick and effective! All you need is a moderate-to-heavy weight kettlebell and a barbell. I’m also adding a 10 min jump rope finisher that you could do for some extra sweat!

*How heavy depends on you. We all have different strength levels. Pick a weight size that challenges you without losing your form.

-Lower the kettlebell by hinging at the hips, pushing your butt back
- On the way up scoop hands under catching the kettlebell in front of the chest
- Lower into a squat and stand back up

KB Deadlift to Squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

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.

KB Step Ups

Go as heavy as you can with this one.
-Engage your core and look straight ahead
-Bend your knee pushing your hips back to go down.
-Try to squat past 90 degrees, meaning get your butt below your knees.

Barbell Squats

Kettlebell & Barbell Circuit

10 Minute Jump Rope Finisher

Single Kettlebell and Barbell Booty Training

Glute Activation Exercises

Love love love this mix of weights and bands/body weight. Hoping for more like this in the new program! 💖

Keatyn

Booty Focused Legs

Ashley

I think Mel was angry when she made this one 😂

Amanda

Chiquita

It’s Leg Day AGAIN

Gisele Rigo

Ruxi

Minimal equipment Upper body Strength Training

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

Core Day

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

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

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)

It was awesome! I feel the burn, I was able to start today after I got your bands in the mail today

Single Kettlebell and Barbell Booty Training

Community

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