Name: Playbook - Melissa Alcantara - W1/D3 Legs + Shoulders
Uploaded: 2023-12-22T18:41:39.406Z
Duration: 60 min
Description: W1/D3 Legs + Shoulders

Earlyyyyyy Morning workout… When you’re up and can’t sleep why not get it in…

Renee A Notice

Fast træning with super set only had 30 min

Kirsten

Daniela Crisan

Jackie

Yanil

Salvör

Ana Diaz

Challenging without being overwhelming 🔥

Amazing my hamstrings still hurts from week 1 day 1 😓

Allison

Great job💪🏾💪🏾💪🏾💪🏾

Rouse

ELLA

Amor

Vanessa

Deo Miranda

3 days in and I love it more than any other workout plan I’ve had in the past

Lizzie T

Putting those arms back to work 😎☀️💥

Milina Lubneva

Melissa

Silvia

Holly

Ruxi

Had to take a 2 day break between day 2 & 3 because my hamstrings were so tight. But I’m doing it 😓

Katie

Rosa

Dominique

Brittany

Dzvinka

Alex

Ooooo Wweeeeeee!!!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

Leslie

Iliana

Lisaura

Dayanna

Lindsey

Kelli

Sierra Zavala

Alli

Maddy

carena sawyer

Atlin

Alexandria

Ilze

Maryam

Amber

Sandra

Daniela

Carly

Legs + Shoulders:
- Step-ups 4 x 10 each side
- Dumbbell Bulgarian Split Squats 3 x 10 each side
- High and Wide Leg Press 3 x 15 
- Dumbbell Walking Lunge 3 x 30 steps 
- Military Press 4 x 10 
- Arnold Press 3 x 12

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

- 10 reps each leg

Dumbbell Step Ups

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is slightly bent
- Push hips back and lower down until knees are at 90 degrees 
- Push through your heel to come back up

- 10 reps each leg

Bulgarian Split Squats

- Place feet higher/wider on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Wide Stance Leg Press

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

- 30 steps (15 each leg)

Dumbbell Walking Lunges

- Start with your arms at 90 degrees
- Press the bar straight up
- Lower with a slow controlled motion

Military Press

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you press up 
- Reach full extension and reverse the motion as you come down

Arnold Press

W1/D3 Legs + Shoulders

Cool Down

Yajaira

Alexandra

Warm Up

3rd time coming back to this program. Let’s go!

Ashley

FIRED UP and excited to tackle the rest of the program.

Rachel

Good to start again after a month break. Starting over

W1/D1 Legs

Hard🥵… Fibro flair up has me mentally & physically challenged 😩…  Took a few days off to rest , Dugggg deep n got it in.. Rinsed!!!

Nikaury

W1/D2 Back

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

Sunceri

W1/D4 Hybrid

Hard!!!! Struggling mentally… Trying to get it in before another wrist surgery 😩..

W1/D5 Legs + Abs

Zindzi DeFreitas

W1/D6

Fabs

W1/D7

W2/D1 Legs + Shoulders

W2/D2 Hybrid

W2/D3 Legs + Abs

Isora

Quick back session but with a kick at the end!!! Love it!

W2/D4 Back + Cardio

I love it!!! It’s hard Mel always pushing you! You just gotta put in the work!

W2/D5 Legs + Cardio

Squeezed a workout in between school and errands

W2/D6

W2/D7

W3/D1 Legs

W3/D2 Back

W3/D3 Legs + Shoulders

W3/D4 Hybrid

W3/D5 Legs + Abs

Lauren

Almost takes myself out of that one,  so glad I Didn't

Today was the first time I did almost the whole 30 minutes no hands!

Megan

W3/D6

Another day another win! 60 minutes! Get on my level 🏋🏽‍♀️

Tanika

Jewel

W3/D7

W4/D1 Legs + Shoulders

My upper body feels stronger after that workout 💪🏾

W4/D2 Hybrid

W4/D3 Legs + Abs

Lily

15 minutes in a bike really completed the workout 🏋🏽‍♀️

W4/D4 Back + Cardio

Lacey

W4/D5 Legs + Cardio

Instead of Stairmaster I did a six mile strenuous hike, felt it all in my peach :)

Combined this with a flute activation exercises

ingrid

Arlyssa

W4/D6

A nice cardio session on a lazy Sunday 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

Did a six mile hike for my Stairmaster workout

W4/D7

Angie

Courtney

W5/D1 Legs + Abs

Almost made the 2 mile got to 1.88 😭🔥

Awesome workout! Had to sub the elliptical, but no excuses!

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

Finally, an arm workout!! 🏋🏽‍♀️😗🔥

Arms and upper back feeling it today!! The weight recorder wouldn’t accept my input on some exercises, hopefully this glitch gets worked out cuz I love that we can follow what weights I’ve been using

W5/D4 Hybrid

Wowwww I really felt the hip thrust in my glutes!

W5/D5 Legs

I did a ton of walking, like 5 hours, took a trip to the capital. Does this count? 😉

W5/D6

Tanika Whiting

W5/D7

W6/D1 Legs/Hip thrusts

Your workouts are great. I wish there were alternatives listed for some of the less popular machines. Like my gym doesn’t have a landmine attachment.

W6/D2 Hybrid Upper

Lawwwwwd my glutes on fireeeee thank you 🙏🏻👑

W6/D3 Legs/Squat

lucky

Sheila

W6/D4 Hybrid Upper

Sheena

A crushing training 🔥☠️☠️☠️

W6/D5 Legs/Deadlifts

W6/D6

Westley

Calyssa

W6/D7

Still here, still got it! Back with those frog jumps, the other way around 🤞🔥🔥🔥

Yousra

W7/D1 Legs + Abs

2 miles 19.22 at 6 months pregnant Holy shit, what an accomplishment

W7/D2 Hybrid + Cardio

So tired today and I still managed to complete this workout. A great one for the lower body!

W7/D3 Legs + Shoulders

W7/D4 Hybrid

Another week done, no pain in muscles but so much work ✅🙌🏼

The workout was fine. Challenging urself and pushing more out of a workout is difficult when ur on ur own

W1/D3 Legs + Shoulders

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