Name: Playbook - Melissa Alcantara - W1/D4
Uploaded: 2023-12-22T18:41:39.323Z
Duration: 30 min
Description: W1/D4

Great way to start Thanksgiving!!!
Happy Thanksgiving l!!!

Anita

Imogen

Alex

Sabine

Marián

Claudia

Lisa

You may need to slow down a bit when transitioning to a new move. You know what is coming next but we don’t. Great workout!

Candice

Juliet

Great workout even though I had to modify some moved since I did not have a chair. Still sweating and feeling the burn!

Nytosha

Jill

Allison

I really don’t know what possessed you with that last round, oh mama!!! Also, one question! Would you count this as a HIIT workout?

Vanessa Bellido

Linda

Aurora

It’s a hard one, but it feels so good to finish.

Katherine

It was so hard I could only do 2 rounds, I’ll try the last round later tonight.

Tanisha

Holy hell... idk who i thought I was with 35lb DB but I got it done!(barely)🥵😵

Holly

Heart is racing….legs are dead hah…so, thank you!

Ashley Leclair

Jayme

Pitzy

Valeria

Great way to start the weekend 💪🏾💪🏾

Colleen

Got all the stress out from work lol. This was great!!!

Megan Hoyt

Shaina

Brandy Pounder

Wendy Blankert

Sweating like 😅… last 30 leg burners. Feel great though

Natalie

This is seriously helping heal with my TT…. You hear what I said “HEALLLL”

Few repetitions…so didn’t feel the burn until the last round and a self imposed set

Shafali

Miluska Franco

Danijela

Georgia

The content is great, however if the video is stopped for any reason it automatically goes back to the start and if you try to fast forward it just sits and buffers. Super annoying.

Marylou

Didn’t think I would make it but I did! Thank you❤️

Kelly

Angela M

Missy

Xionary

Selma El Bassiri

Christina

Oh my god I’m dead 💪🏾💪🏾💪🏾

Cynthia

Kerri

Shit! Remind me to never take any time off again. I was a little rusty! Feeling pumped and humbled lol

Zindzi DeFreitas

Melissa McPherson

Belinda Blick

christina

Lovin’ the sweat!
The training is epic!
Grateful!💜!

Dolores “Doe” Restrepo Macias

Warm Up
You will need:
•Long band- moderate strength 
•Short band- moderate strength

Muscle Legs
You will need:
• A box or chair
•Light dumbbells (5-8lbs)
•Moderate dumbbells (10-15lbs)
  *Go as heavy as you can without losing your form.

W1/D4

🌝

Natasha Goodall

What an amazing workout.  Definitely a challenge but I look forward to getting stronger with consistency.  THANK YOU!

Nicole

W1/D1

Noni

Hate to say it, but loving the skull crushers

LaMesha

W1/D2

Amber

W1/D3

Love both workouts didn’t like a repeat from previous ones

Sydney

W1/D5

Mayra

Daniela

W2/D1

Cristina

Shannon

W2/D2

Breah

Dear lord. I have no more words to say. Amazing

W2/D3

I’m feeling really strong and starting to feel the bump!

Felt like crap, did the workout anyway, and now I feel 💯

I’m definitely feeling myself get stronger with these workouts. It was hard for me to get back into a routine since covid, but these workouts are super fun! Would like a different booty igniter though as this is the 4th or 5th time we do the same exercises.

Sasha

W2/D4

Jeniffer

W2/D5

Chelsea

W3/D1

Those dips! My shoulders are feeling pumped 💪🏾

W3/D2

Absolutely gorgeous with the red lips❤️

Yousra

W3/D3

W3/D4

🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♀️

i usually end these workouts with 15-20 min on the treadmill. snowed in today so couldn’t make it to the gym. so glad i still worked out and was able to love my body even tho it wasn’t a crazy workout for today!

W3/D5

Yadira

It’s the kinda workout that makes you ratata!👊🏽👊🏽💪🏾🏋🏽‍♂️

W4/D1

Wow I have not been to gym for 2 weeks the entire winter break. Feels great getting back I know I’m going to feel this workout tomorrow 😅💪🏻

W4/D2

Yazmin

W4/D3

i really hate those donkey kicks. really feel like i shake the whole house with those lol

W4/D4

Perhaps you could ask us if we want to upload a photo just once at the end of the week instead of after every workout.

2nd fit test and I have improved in some areas!!💪 I loved the cardio/ getting a lung 🫁 workout as well 😊

Fit test numbers are improving each week! 🙌some more than others🥵

W4/D5

Always a 5 star 🌟 workout 
Thx Mel for getting me out of bed

W5/D1

matt

I loved it. Just 2 things

1. Can you have 1 of the moderate movement girl do it in the front so she can be seen.

2. Abs can you do more abs that does not involve plank I love doing abs just not in plank position.

W5/D2

Milina Lubneva

Killer workout! I'm getting stronger every week 💪🏾

Martika

Haven't been motivated this week, but I still got in my workouts!! 💪

W5/D3

Not one of my favourite workouts 😜 I am grateful that I’m able to 💛💚

W5/D4

If I didn’t know any better… I would think I signed up for a wet T-Shirt contest!!! Shit, sweaty betty here!

After hitting a motivation slump last week, I jumped back in today even though I wanted to be lazy and it felt great! I completed the whole workout all reps. I need a box to make it more challenging.

W5/D5

Great workout! Those shoulder push-ups are a killer!

W6/D1

This was a great combination of lower body and abs.  Once my legs burned out you had abs on the ground.  That really helped me push through.  I love the combination.

W6/D2

W6/D3

W6/D4

Once in a while good to get numbers checked! Definitely needed a stretch and a calm moment, too.

Taija

W6/D5

Great workout! Got a nice sweat and shoulders and legs🔥

Two sessions in one!! 🔥🔥🔥🔥 INSANE I CANT BELIEVE I SURVIVED IT

W7/D1

Should doubled the workouts, but you definitely see the growth and strength/endurance you’ve gained over these weeks.

The best. My legs feel like noodles 😩👍🏻💪🏻

W7/D2

I’m doing this one on repeat 💪🏾💪🏾💕🏋🏽‍♂️ #MEDOINGME

W7/D3

W7/D4

Jumpman was a killer!! Abs and legs are on 🔥

Those frog jumps 💣💣💣. The recovery so relaxing 😌

Amazing! My thighs are burning more than ever!!! Hopping here from BA for a workout and hahah, this hasn’t become any easier. Don’t know why I fooled myself into that thinking. 😅

W7/D5

Nicole Hoffman

Didn’t need a warm up after the warm up 😝✌🏻

Jennifer

W8/D1

My body transformed soooo much!! My shoulders, side abs, and thighs look toned!  I’m getting complements.  I even took 1 week off for vacation and now I’m back at it for week 8 and see muscles!!

Hi Melissa,
Thanks for the workouts. I’m on the 8th week of the 10 week FitGurlMe program and feel stronger even if I have a long way to go. My shoulders are definitely stronger after injuring the right side last year. So far, I have seen changes in my arms which are more toned. I had my daughter 6 years ago and want to know what’s the best way to tighten my stomach? I know there is no such thing as spot reduction. My core is slowly gaining strength but I still feel like the appearance has not changed. Should I repeat this program again or try Built Aesthetics?

Melissa

W8/D2

I was struggling today mentally and really did not want to work out, but forced myself this afternoon! Didn't make me feel better mentally, but I feel accomplished still taking care of my body 🙂

W8/D3

W8/D4

There’s a typo on the workout time…I was dreading a 20 minute fit test!

Shelby

W8/D5

I love when you do the hardcore lower and then end it with two round of ground ab work.

W9/D1

✨✨👍🏾i feel it!!!
Thank you!✨✨🎄

W9/D2

Love the full-body exercises with weights!! Gives me a good sweat! Please incorporate more videos like this in your next home workout program🙏

W9/D3

Great workout today! Exactly what I needed! Loved the weights and bands 💪💪💪

W9/D4

Yajaira

W9/D5

Workout Wednesday on
point👍🏽🙏🏽❤️🌴

I’m woudering how you can do the workout with us and talk!!!🤪🤪🤪🤪🤪

Negin

W10/D1

Exactly what I needed today🔥🔥🔥🔥

On vacation and still getting it in, almost done with the 10 week program. I'm ready for the next one.

Victoria

W10/D2

I'm so proud of my god damn self! Thankful for fitgurlmel on this Canadian Thanksgiving Day

Steen

W10/D3

Dalia

Cristina Leone

W10/D4

Love that I can dkk ok these workouts at home. No need to go to the gym to get fit.

Can’t believe that I achieved my second challenge with you (after the 12 weeks challenge). I am so proud for my consistency and not giving up. And I have to say, that I LOVED the girl gang 😍 thanks to each and everyone of you! Greetings from Berlin - Germany

Damla

Round 2 of this programme completed. Yes!!!! 👊🏾

W1/D4

Community

More workouts from Melissa Alcantara