Name: Playbook - Melissa Alcantara - Total Body Home or Gym
Uploaded: 2023-12-22T18:41:39.669Z
Duration: 50 min
Description: Total Body Home or Gym

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

I’m just getting back into working out again. It was a little tough but I did what I could. I will keep it up. I love it.

Deirdre

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

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

Renee A Notice

Yazmin

Yousra

15 Minute Sweat

Run and Cycling Cardio Sessions

Arlyssa

Leslie

Legs & Shoulders

Anja

Omg she really don’t like me like whyyy

Yajaira

Denise

Beast at Home

carena sawyer

Defined Back and Triceps

MRissa

Shellie

Free Weights and Supersets

Chelsea

Ceirra

Absolutely amazing workout! Just one suggestion… for the cable exercise — can you add alternative ways to do the cable rope crunch at home? I used a band instead to mimic the same exercise! Again, amazing workout! Easy to follow! The timer is a bonus!

Portia

Upper Body Assasin

Upeka

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

Dolores “Doe” Restrepo Macias

Upper Body Modifiers With Bands

Dana

Rita

Donna-Marie

Quick but Evil Metcon

Hello NYC

Had to modify a bit for the smith machine but I was SWEAT-ING!! 🔥

Kennedy

Caroline

Melissa

Full Body Circuit

Stephanie

Charmaine

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

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 🔥🔥🔥

Nytosha

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

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🔥

Great title for a fantastic workout! This got me motivated again when I felt a little bit in a slump.

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 🔥🔥🔥

Summer Body

Wow what a workout. Loved and hated it at the same time ❤️💪🏽

Yvette

Perfect when short on time thank you Mel!

Elaine

Chest and Shoulders

Banded Upper Body and Abs

Fitgurlmel the best workouts ever shssssss

Whew! I’m dead combined with 20 min home body HIIT 😅😰

Full body

Nicole

Back workout 25 min

Manu

Quick full body workout

Aisha

Hard since I actually did the moves right and with heavy weight!  Previously in life missed that memo😇

Jennifer

Upper body strength

Ahhhmazing!!!! Perfect sweat sesh💦….

My upper and lower back burrrnnnnnn!! 🔥🔥😮‍💨🔥🔥🔥

Back workout

Mayra

Full Body with Weights

This is the UnBig our Backs workout for the summer!!🔥🔥🔥🔥

Twana

Grateful for this training💜!
I RAWKED IT today✨🏋🏾‍♀️👑✨!

Nice quick workout when you are on a time crunch

Quick Gym

Danielle Richardson

Aimee

Full Body Double Circuit

Amanda

Gray Tshirt Challenge Workout

Shoulders and Triceps Burnout

Don’t do this workout if you need to use your shoulders for the rest of the day 😮‍💨

Curriezetta

If the timer timed how long each set should take through video instead of just the demonstration video :) or even loop the video for how long each set should take and then play rest timer

Total Body Home or Gym

Community

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