Name: Playbook - Melissa Alcantara - Ultimate Booty Lift
Uploaded: 2023-12-22T18:41:39.739Z
Duration: 45 min
Description: Ultimate Booty Lift

CJ Diesslin

Anette Solveig Grasmo

Caryn

Great, finally workouts where you feel the burn ✌

Stace

Jessica

Alicia

Vacar Roxana

Yesenia

Natalia

It was great 😊 thanks a lot Mel 😘♥️

Veronica

Mayra

Definitely a great burn! Pushed the weight for the goblet squats which really helped me get a gnarly sweat going.

Alexa Stone

Negin

Oh my! I won’t be able to walk for the rest of the day after this workout! I should have warmed up a bit more since for a second I almost got a cramp 🥵 definitely one of my favorite workouts I’ve done with you 💪🏼

Vanessa Bellido

Melissa

Rhonda Armstrong

Teresa Alvarez

Christina

Get ready for an awesome Mel style workout focused on legs and booty.

Gym equipment needed: Barbell, dumbbells and a box.

-Look straight and keep your chest up. Focus on your form the entire time.
-Pass the jump rope beneath your feet twice per rep.

Free Jumps- Double Unders

-20 reps each leg.
-Kick your leg up with a controlled motion.
- Engage your glute as you raise your leg.
- Keep your hips squared.

Kickbacks

-8 reps per side.
Keep your core tight and chest up.
-Alternating legs tap back into static reverse lunges.

Barbell Static Reverse Lunges

-Hold a heavy dumbbell with the palms of your hands.
-Keep elbows inside.
-Knees in line with your toes.
-Chest up.

Goblet Squats

-5 reps per side.
-Keep your chest up, shoulders away for your ears and look straight.
-Don’t let your knees cave in.
-Focus on having your head, back, and hips aligned straight as you move up and down.

Step-ups

-Keep your chest up and core engaged.
-Use your arms to help you jump, as you push off the ground.

Step-up Jumps

- Use a box or chair for this one, or plant your feet on the ground if you don’t have one (which I know you do!)
-Lay on the ground on your back.
-Raise your hips off the ground in a bridge motion.
-Lower back to ground and repeat.

Elevated Bridges

Ultimate Booty Lift

First time working out since my tummy tuck felt amazing!

Daisy

“Heavy lifting” is the biggest understatement bahaha this was intense! 💪🏽

Amanda

Leanne

Heavy Lifting Lower Body

Tascha

Excellent, you’re the best. Best results and you feel your working out and getting stronger with your help 🙂

Arlyssa

3x10 Legs

Yajaira

Love this workout. It’s the perfect way to ease your back into your regular work out routine, after illness or injury. It’s definitely not too hard, the exercises are simple, but not too easy, so you still feel like your legs got a work out. I’m still recovering from COVID; I’m weak and definitely heavier. I was only able to half of the reps 
for now, but this  is the first time for me doing legs since I tested negative. I plan on doing this workout again tomorrow

Nora O’Hara

I have a torn ACL on my left knee from a car accident in early 2018..can you post a workout related to knee injuries? Thanks

Soleil

Post-injury Workout #1

Post-Injury Workout #2

Dolores “Doe” Restrepo Macias

Post Injury Workout #3

Double workout 👀!!! Ready to do road now 😉😏… Workouts hit differently on vacation..

Renee A Notice

Carling

10 Min Booty Igniter

Gooood to know!!
Never knew!
🤓💪🏽⭐️🌅!

Donna-Marie

Hip Thrust VS Glute Bridge- Tutorial

Tiana

Omg what a fantastic explanation 😁 on so excited to put this into practise at the gym! Sounds like a game changer 😂

Daniella

Lahlee Lou

How to scissors your inner thighs-Tutorial

Wooooo. Mama Mia she will kill you no mater what love this workout…

That was an awesome Sat evening workout inspired by Bella getting those shoes on!!  If you won’t give up on her, why should I give up on myself?

Ultimate Booty Lift

Community

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