Name: Playbook - Melissa Alcantara - The Hourglass: Butt and Abs Workout
Uploaded: 2023-12-22T18:41:39.421Z
Duration: 60 min
Description: The Hourglass: Butt and Abs Workout

Yajaira

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

Arlyssa

Katie

Aurora

Tatiana

Alana

Emily

Kimesha

I didn’t need to do this but it’s therapy and I needed to channel the negative mindset into something productive. Came into this feeling down but now I’m sweaty and I feel accomplished. Thanks girl! ♥️

Samantha

I had a hard time with this one. Happy Saturday 💪 🤩

Leila

8 exercises 
Booty and abs focused
Equipment: Barbell, Box, Plate, Kettlebell and resistance bands

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

- Start with a shoulder width stance 
- Hinge at the hips and hold on to the bar keeping a neutral spine 
- Engage your lats and pull the bar up

Deadlifts

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

Overhead Plate Step Ups

10 reps each leg.
Make sure your back is flat. For stiff leg deadlifts you want your knees slightly bent the entire time. Let the kettlebell graze your thigh then come right back up.

Single Leg Stiff Deadlifts

Wrap a long band around a secure rack, and place it around your ankles. Make sure your wrist elbows and shoulders are aligned and your shoulders are away from your ears. Pull your booty up to the sky without bending your knees, so straight legs. Think, there’s a string pulling at your waist. You want to make a V shape at the top.

Banded Plank V-ups

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

Banded Ab Curls

Place a light short band around your ankle and go on a high plank position. Keep your wrist and elbows in-line and engage your core. Jack your feet out and in.

Banded Plank Jacks

When your feet are in the band, pull away from the area where the band is stabilized so that you can create tension. Try to kick your heels to your butt and then tap the ground when they come down. Push your hips into the ground as you do this.

🔥Finisher: Banded Hamstring Curls

The Hourglass: Butt and Abs Workout

Nonhlalo

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

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! 😊🔥💪🏻👏🏻

Row, Rope & Crunches

Nikaury

Choose your Intensity Abs

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

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.

The Hourglass: Butt and Abs Workout

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