Name: Playbook - Melissa Alcantara - Total Body Home or Gym
Uploaded: 2024-07-21T13:09:33.172Z
Duration: 50 min
Description: Total Body Home or Gym

Yajaira

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

Shanta

Caryn

Kimberly Arias 

AminahLadyBarber

Tyler

Ruxi

Was able to do this nice workout at the firehall.

Karen

Excellent full body workout! 🔥🔥🔥

Ximena

Loved it! Perfect home workout for a quick but effective workout!

Kyla

Bianca Monee'

GreAt workout!  I would love to see more home workout with weights💖💖💖

Agata

Can only do about half of your recommended weights. (Work in progress over here) Really like the 50 min wrkout

Lina

Brit

Annie

Calliope

Great, would love it if you could give a range of the weights you should use on each exercise.

Anonymous

Harder than I thought it would be! Tried using the recommended weight as best as possible and wow I was sweating!!

Summer

Kristen

Kimberly Beri

Finish wk 1 2.0 early.  Decided to change it up until wk 2. Full body it is

Rubi

Finish wk 1 of 2.0 early. Decided to do full body workout today.  🔥🔥🔥 glad I did

sandy

Jade

I hit my PR for skull crushed today! Thank you for constantly pushing us.

Olivia

Tina

U take my breath away Mel 🔥😎😭🏋🏼‍♂️❤️

Aparna

Good workout to help me get back into it!

Julia

Alana

Nidia

Rachel

Violeta

On the hip thrust I couldn’t see the correct position of the foot that’s on the chair or box. The frame was cut off so that portion was missing . Other than that great move

Luisa

First time I’ve REALLY worked out since having my son! Your workout was super easy to follow and straightforward! Looking forward to tomorrow’s workout! 🤍

Robyn

Kylie

Awesome! Perfection 💪🏻💪🏻🏋️‍♀️

Dulce

It was amazing! Thanks for inspiring me to find my passion for weight lifting again. Getting started is the hardest part. Peace.

Gillian

Negin

Altyn Hojadurdyyeva

Great workout. Easily doable from home or during travel

Jasmine

Melissa Mondragon

Anna

Natalie

A MA ZING!!! I’m dying 😵🥵🏋️‍♂️

Veronica

Full body workout that you could do at home using dumbbells or at the gym. Let’s do it!

Knees in line with your toes. Keep your chest up and chin tucked. Go low.

Warm up Squats

Hold the dumbbells with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Extend through your elbows to press the weights above your head. Then slowly return to the starting position.

Dumbbell Shoulder Press

Bring the dumbbells all the way up to your shoulders by bending your elbow. Squeeze at the top.

Make sure your knees are slightly bent, core is tight and your chest is up.

Bicep Curls

Make sure your wrist, elbows and shoulders are in line. Flex your elbow on your way down and come back to the starting position.

Push Ups

Use a heavy weight. I recommend at 45lbs.

Engage your core and look straight ahead. Keep the dumbbell close to your body during the movement.

Goblet Squats

8 reps each side. I recommend 30lbs dumbbells for this one.

Engage your core and look straight. Lower until your front thigh is almost horizontal, keeping your knee in line with your toes.

Bulgarian Split Squat

10 reps each side.

Use a box or a chair for this one. Push your hips upward, keeping your right leg elevated. Do a quick pause at the top, then slowly lower your body and leg back to the starting position. Switch sides after 10 reps.

Single Leg Elevated Hip Thrust

I recommend 30lbs dumbbells for this move.

Keep you core engage and your chin tucked. Bend your knees slightly. Bring your torso forward and keep your back straight. 

Pull the dumbbells to your torso. Control the movement on your way back.

Bent-Over Rows

Start by lying down. Align your wrist and shoulders.

Lower the dumbbell to your forehead. Keep your arms steady as you bend and extend, really isolating your triceps.

Skull Crutches

Total Body Home or Gym

It’s been a while but this was an amazing challenge! Loved it

Nicosia

I've taken a bit of a hiatus, so this was perfect to Starr back on my health journey.

Nytosha

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

Renee A Notice

15 Minute Sweat

Run and Cycling Cardio Sessions

Legs & Shoulders

Great workout! Definitely a challenge to make it through the 4th set, but I made it! Feeling pumped and the sweat is flowing 💦💦💦

Anja

Omg she really don’t like me like whyyy

Beast at Home

carena sawyer

Defined Back and Triceps

Really good workout! Got me sweating! Couldn’t do last two exercises because of my kids 🥴

Mariah Farr

Love love love this workout! 🤩 even if I missed the box once 🤣

Keatyn

Free Weights and Supersets

Chelsea

Cher

Upper Body Assasin

Upeka

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

Dolores “Doe” Restrepo Macias

Upper Body Modifiers With Bands

Casey

Dana

Rita

Quick but Evil Metcon

MRissa

Hello NYC

My favorite full body workout with the smith. 

Do you have any more?

Amber

Such a great workout with step by step guidance!

Vita Ditona

Full Body Circuit

Skye

Stephanie

Charmaine

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

What a killer workout! That 1st superset was no joke🥵🥵🥵 Then ending with 200 kickbacks!! My 💪🦵 are on fire 🔥🔥🔥

Awesome and I love the special guest 🐕 ❤️

Erica

30 Lbs of Hell

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

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

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

Holly

Only Bands: Full Body Workout

Fuego: Upper Body + Cardio Abs

Marta

Good full body workout. Improvised some equipment and added reps to compensate. Sweating good 💦💦💦

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🔥

Matilda

What the actual fuck man..... That shot was hard as hell after working all day running around after 12 kids 🔥🔥🔥🔥🔥

This was a killer. I was done after the 1st round 💦🥵🦵💪

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!

Alyssa

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

Total Body Home or Gym

Community

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