Name: Playbook - Melissa Alcantara - W1/D6
Uploaded: 2022-09-22T20:54:32.470Z
Duration: 30 min
Description: W1/D6

Carly

Oh my god when looking for an excuse 
Is not an option

Yajaira

When I started I couldn’t even complete 5 min on the stair master.  I just completed 30 min!  Trust the process! ❤️💪

Georgeann

Kefentse

Yanely

Leanne

Did it at home.
I’ll never look at my stairs the same way again.🤬🥵😅

Yvonne

I am fucking drench in sweat. Aaaah, that was a good sweat session 💦 I feel amazing! Thank you, Mel, for getting me into the stair masters 🙏 great workout!

Jenni Medchill

That was hard!!! Can't wait to get better!

Amanda

Jewel

I’m almost died twice. One in this life and one in my past. I’m doing BYB at home so I went up and down the stairs for 30 minutes !! 
Sheesh 🙃🙃🙃😬😬😬

Zindzi

Ngl held the bars a couple times but I made it thru. Week 1 almost done!!

Sharrae

RIP to me. Speak highly of me please. ☠️🥵🤬

Natalie Young

Amara

Uhh I know this technically rest day but my legssss are on fire and my heart rate is through the roof

bintou

Tara Liné

20 mins stairmaster no hands..
Make a change training on the 6th day!!..🙃
Thanks 🙏🏾 Mel!

Donna-Marie

I’m pushing as much as I can and I’m starting to see a difference. In over all great first week🔥🤩

Hilen

Ah, that was good. Stair master felt.good todayand most what I needed #butty

Leila

No stair master access today so did 45 min on peloton

Sonia

Deff helped with focus!!! Reminded of the bigger picture with each step🦵🏾🍑 but daayyuumm @fitgurlmel with the 20min 😰 💪🏾💪🏾

Reneé

Negin

Syndia

Stairmaster

W1/D6

Indhira

Warm Up

Awesome! Definitely need to work on mobility!

Anna Crabtree

Cool Down

Tierra

Marnelia Navarro

What an awesome workout! First time back in the gym in a while and it feels great!

Anastasia

W1/D1 Legs

Felt like I needed to add some more to it

Courtney

Ilze

W1/D2 Back

Maddy

carena sawyer

Atlin

W1/D3 Legs + Shoulders

Tanika

W1/D4 Hybrid

Amazing , missed doing  Melissa  from
Fitplan app. That was the program that. CHanged my life

Lindt

W1/D5 Legs + Abs

Idabel Shahan

Always a good sweat session with the stair masters! This workout never gets old for me.

W1/D7

Great workout! Haven’t done hyper extensions in awhile. I’m gonna feel that one. 😀

Nancy

W2/D1 Legs + Shoulders

I’m living all of these workouts! And I’m feeling stronger every day.

Amber

W2/D2 Hybrid

Sandra

W2/D3 Legs + Abs

Best I’ve felt in a long time! This workout felt like a breeze! Which speaks to the 3.5 months of doing Mel’s workouts! I’m slowly seeing that old self in me that I loved.

Clare

W2/D4 Back + Cardio

Anna

Jennifer

W2/D5 Legs + Cardio

Melissa Mcpherson

Estefany

W2/D6

W2/D7

W3/D1 Legs

Alexa Torres

Tori Schaer

W3/D2 Back

Could be longer. All these workouts are too short. Way less than an hour. And that’s going heavy.

Natalie

W3/D3 Legs + Shoulders

Feeling really good after that workout! 💪🏾

Kaydene

W3/D4 Hybrid

W3/D5 Legs + Abs

yuri

don't have stairmaster so did spin class at high resistance

Claudia

W3/D6

Died twice!!  Lol 
I must say I started to widen my legs as I go up the stairs. I think I’m on to something here lol

W3/D7

Diana

W4/D1 Legs + Shoulders

Last set has my arms on fiirreee 😮‍💨

My arms were dead by the time I did the last exercise😢

Hrafnhildur Edda Magnúsdóttir

W4/D2 Hybrid

Marina Childers

Doris

W4/D3 Legs + Abs

Vanessa Lodigiani

W4/D4 Back + Cardio

Legs are shaking so much by the end of this 🔥🔥

W4/D5 Legs + Cardio

Combined this with a flute activation exercises

ingrid

W4/D6

W4/D7

Tanika Whiting

Brenda

W5/D1 Legs + Abs

2nd workout of the day! I ran in the AM for PT (I’m in the military) and I was dead all day but I told myself I have to follow through with this program. Which I did and I’m very proud of myself for it :)

Daniela

Ashley Delgado

Santy

W5/D2 Hybrid + Cardio

Laura

Isora

W5/D3 Legs + Shoulders

I’m starting to look forward to working my arms lately💪🏾

I used to hateeee upper body days but I feel stronger and I look forward to them now 🥹

W5/D4 Hybrid

Alana

W5/D5 Legs

Palmira

Done ✅ 
2 mins in it felt tough then push through - NO HANDS!!

W5/D6

I’m starting to love the stair master and getting better at it each time. I didn’t have to use my hands today. Even my balance is getting better!

W5/D7

I burned 700 calories doing this workout 🥵🦵🏽

April

W6/D1 Legs/Hip thrusts

Is the rest period meant to fluctuate so heavily? It ranges anywhere from 2mins to 45seconds sometimes it even changes while doing the same exercise. It only started deviating from 45seconds in about week 5 so it wasn’t like this at the beginning

Andrea

Chase

Julia Davis

W6/D2 Hybrid Upper

W6/D3 Legs/Squat

Nadia

W6/D4 Hybrid Upper

Kaya

W6/D5 Legs/Deadlifts

I love the stair masters now!! Such a good light cardio and it’s soooo gooood each time 🍑 🔥🍑🔥

Taija

W6/D6

Westley

Calyssa

W6/D7

The frog pumps looked so awkward. But when I started I realised they’re not awkward but they are a damn workout !!! 
Finally managed 20 leg lifts in a row no breaks 😅
Body is on fire 🔥

Alexandra

W7/D1 Legs + Abs

Carmina

W7/D2 Hybrid + Cardio

Great Session..
B-Stance Hip Thrust -
A KILLER 😫😫😫

W7/D3 Legs + Shoulders

W7/D4 Hybrid

W7/D5 Legs

That was tough to hen got easier then got tough again then easier - and so forth 😫😅

When I started the challenge I hated this workout and now I love it and it’s 🔥🔥🔥 for my booty.

W7/D6

RINSED…. Damn!!! I’m thought these 30 min would get easier 😭..
Just the sweat I needed though 💦.  Now ready for todays workout 💪🏾💪🏾

Week 7 day 7 finished 💪 30 min stairs and I added a band for strength. A little tired after moving around all day yesterday (currently in the middle of a move) and I so wanted to sleep in but I didn't, and did this instead. I feel better now that it is done. Now whats for breakfast......

W7/D7

Alisha

W8/D1 Legs/Hip thrusts

W8/D2 Hybrid Upper

W8/D3 Legs/Squat

W8/D4 Hybrid Upper

Samantha

W8/D5 Legs/Deadlifts

Niheves

W8/D6

Monica

W8/D7

W9/D1 Legs/Hip thrust

I really liked it but the bike at the end … does not do it for me… can i run or be on a stair master instead?

W9/D2 Hybrid Upper

My muscles are burning 🔥🔥🔥 fire work out. Single side training of everything is the way to go. It takes more time, but there is more gain from it 🖤

Anya

Ana Clara

W9/D3 Legs/Deadlift

Ruxi

W9/D4 Hybrid Upper

Amazing, ridiculously tough! Although definitely can’t be done in an hour. With getting equipment and putting it back etc.

Holy shit! Is all I have to say for this one 😂🔥💀

Sarah

W9/D5 Legs/Squats

The sweat drippin after 30m on the stair master is crazy 😰

W9/D6

Today I had to substitute this with inclined treadmill walking as the hotel I’m in for work travels doesn’t not have the actual stepper! But still sweaty and enjoying it!!

W1/D6

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