Name: Playbook - Melissa Alcantara - W1/D2 Abs Challenge
Uploaded: 2023-12-22T18:41:38.479Z
Duration: 60 min
Description: W1/D2 Abs Challenge

Loving the body weight exercises and cardio after the First 66! 🎉

Keatyn

Angela

Corinne

This one really hurt my wrists I could only manage 3 rounds before they totally gave out so I added an extra 5 minutes of sprints to make up for not doing the last round 👍🏽😊

Siman

I’ll be sending you an invitation for my funeral because this work out had me deceased.

Maggie

Melissa Garay

Sorry, it’s the best ever. Idk why I couldn’t select 5 stars on the app

Nora O’Hara

Hana Kulović

Yajaira

Anna Gee

Zindzi DeFreitas

Holy moly 😅 sweat session kicked my behind!!!

AminahLadyBarber

KATRINA STORM

That is the hardest thing I have tried on this app so far😳🔥🔥🔥🔥

Milina Lubneva

Fabs

Rosa

You don’t need to complicate workouts to make them effective and the workout a challenge. This looks simple but it is 🔥.

Taija

Leslie

This is not for beginners 😩😩😩 good work out 💪🏽

wendy

Yay!! I did it!!🥵❤️‍🔥😍 Was not feeling it this morning, but got it done after work ✅ Feeling Accomplished!!💪🏽

Ivory

Omg that looked easy but hell no it’s freakin intense 🥵🥵🥵🥵

This was a killer😓😓, but I got through it 💪

Nytosha

Tanika Whiting

Ximena

Ilana

Was sweating but my wrists are hurting now

Frida

That was crazy 😜 hard I can’t believe I did 💪🏼

Tania

Dolores “Doe” Restrepo Macias

Susan

My whole body feels this one. 🔥🥰💪🏽🫠

chanel

I died but I finished before I did ☠️😵

Jennifer Galo

😥 whew! That was a hard one. My best is better than the nothing I was doing before 💪

Daniela Crisan

I didn’t like that the rest timer was too long, maybe 30 secs is ok. Also, I don’t like this layout of the workouts, I prefer the recorded ones.

Ana Paula Villavicencio I.

Alana

Ruxi

That was tougher than I thought it would be.

Lisa

Carmina

It was great!!
Hard and yet pushed me further.
May I ask, do you recommend eating breakfast before working out? Or eat after?
I typically like to train in the morning before I start my day and I alway drink lemon water, celery juice. 
Workout, and then eat my first meal.
Just wondering if this will be suitable for this program. I am 44yrs ok.

Queny

That’s was hard. But I got through it!!

Sebia

Dam those dead lifts/push ups. They got me but loving the sprints as always

Anita

Rough!!! I didn’t feel very strong 😒but I’m hoping ill get there 💪🏼

Calahf

Wow! I'll need to do the sprints later..but 😩

Sabrina

Yande

That was a tough one!! So glad I pushed through 🥵

Lindsey

Samantha

Perform the following exercises for 60 seconds for as many reps as you can. Rest 3 minutes and repeat the circuit 4 times.
- Squat
- Knee-to-elbow 
- In-and-out abs
- Bear crawls 
- Tricep push up
- Tricep dips 
- Lying leg lifts 

Fat Loss Finisher: 10 min guided sprints on treadmill

Perform the following exercises for 60 seconds for as many reps as you can. Rest 3 minutes and repeat the circuit 4 times.
- Squat
- Knee-to-elbow 
- In-and-out abs
- Bear crawls 
- Tricep push up
- Tricep dips 
- Lying leg lifts

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

- Start in a plank position 
- Bring your knees towards your elbows one at a time back and forth

Knees to Elbow

- From a high plank position
- Jump your knees forward towards your elbows and back out
- Repeating sequence for reps or time

In & Out Abs

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward and back on your hands and feet
- Keep a neutral spine

Bear Crawls

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep Pushups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Extend your arms engaging your triceps back to starting position

Tricep Dips

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying leg lifts

Circuit

W1/D2 Abs Challenge

Love Mel’s guided work outs! I’m always more motivated when she’s telling me to get my ass moving! 😅

W1/D1 Abs Challenge

W1/D3 Abs Challenge

What a love hate relationship ❤️‍🔥😂

W1/D4 Abs Challenge

Elsalee

Cristina Leone

W1/D5 Abs Challenge

Love this workout way more than yesterday’s. I need Mel yelling at me to keep my ass moving! 🤣

Amazing! Back again let’s do this for 2023!

Couldn’t move fast enough for those mini moves 😅

W1/D6 Abs Challenge

Meditation, cleanup, self-care and a 40 min walk. That’s what I call a productive day ☀️🌷

W1/D7 Abs Challenge

W2/D1 Abs Challenge

Phew, what a pump! Compared to last week I did more reps and felt more stable throughout the exercises 🏄‍♀️☀️

W2/D2 Abs Challenge

Mel, we NEED a longer stretch!!! 😄✌🏼✨✨✨

Glad you included stretching during the week since studies are showing its importance to overall physical well-being and movement. Just wish the video was longer.

W1/D2 Abs Challenge

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