Name: Playbook - Melissa Alcantara - W12/D5 Legs
Uploaded: 2023-12-22T18:41:40.331Z
Duration: 60 min
Description: W12/D5 Legs

this was a great training program. 12x5 💃. I was wondering what to continue with...3.0 or the butt and stomach program

Nina

🔥🔥🔥
Love this program! 
Can't wait for 3.0

Alana

Did weeks 7-12 twice (due to travel and vacation) but finally wrapped up! Excited for 3.0 starting in July.

Stephanie

Deo Miranda

Just like that it’s over! I’ll definitely be back for round 2!!!

Lauren

Ahhhhh!!! And just like that Week 12 is done!!!✅ Feeling fuckin Amazing!!🥵💦🔥❤️ I DID IT!!!💪🏽💪🏽💪🏽

Ivory

Holly

This was awesome! Can’t wait for “THICK & FIT”

Melissa Garay

Rita

Finished 12 weeks!!!! ✨✨✨✨ I sticked to it and feel great!

Martha

Sooo sweaty!! I couldn’t do all of the reverse frogs as adviced and replaced most of them with dipping with a weight -for some reason my breasts (and lungs) feel very uncomfortable in that position so I figured out an alternative !

Taija

Adriana Rodriguez

Rosa

Elizabeth

Thank u so Much Meli for this 🎁. My body change through the challenge 💪🏾💪🏾💪🏾💪🏾💓

Rouse

Feeling strong and healthy! Proud of myself for finishing the program! On to the next challenge! Thanks Mel!

Jenna

Fantastic 12 weeks feel amazing an stronger 💪🏽 thank you ❤️ now for the next one 💪🏽

Mildred

I freakin DID IT! 12 weeks!!! 
It’s incredible how much your body can change under the right guidance, commitment and belief in one’s self. I’ve learned so much about eating properly (fueling my body) and strategic workouts that really compliment a woman’s physique. Melissa is an incredible fitness and nutrition expert!  Best decision I’ve made!!!!

12 weeks Done!!!!  🙌🏾🙌🏾🙌🏾

Kameca

Jewel

Challenge COMPLETE! 
12 weeks 🤩 DONE 🥳

Ayanna

This was such an awesome program!! I bummed I wasn’t near a gym in time to do the challenge but can’t wait for the new one to drop in Jan. I feel strong AF 💪

Sarah

Strong finish to my FIRST EVER 3 month gym workout and I absolutely LOVED IT!!..Mel I can’t explain what the last 3 months have bought into my life. Stronger in my mind, body and spirit..I’ve to found ME. 
I can’t THANK YOU 🙏🏾 Enough!..
Looking forward to changing it up a bit next week and doing a week of your workouts of the week!..
Much Love ❤️ ❤️

Donna-Marie

This program is the real deal! Words can’t express how grateful I am you changed my life! Thank you Melissa!

Tania Rios

Last workout of BA2.0 12 week challenge was bitter sweet for me.. This journey has been the test of my life, it has tested, tried, moulded and shaped me literally lol.. @fitgurlmel brought the fire with this one, she brought me places mentally  and  physically I didn’t think I would/could ever go in my fitness journey and it’s just the beginning…

Renee A Notice

So happy to finish this challenge. My challenge at the beginning was to loss weight and then I didn’t care about the weight anymore because I felt amazing day by day. The challenge was to finish it and for sure keep going, so proud of all of us. Thank you Mel for helping us to get back to our healthy routine. ☺️❤️ I’m so grateful that I found this challenge and this amazing community.

Vanessa

This was amazing! My 1st challenge EVER. I learned so much! Loved it!  Thank you!

Officially FINISHED with BA2!!!! Up next is Mel’s WORKOUT of the week daily until the next challenge 😅💪🏼🔥

Sonia

I am proud to be done and excited to start the next program. My results are insane and so I just have to say thank you 🥰

Francesca

Mallory

Wow!!! This program was amazing! It taught me so many variations of different workouts and Mel really helps guide you through on pushing yourself thru the app, it’s like having her there in the gym with me! This is my 3rd workout program I’ve done with @fitgurlmel and now I feel like an entirely completely different person. I feel so much stronger and confident and like anything is possible! I’ve loss 27lbs with the @fitgurlmelapp and gained 3lbs in muscle!

Niheves Batista

😭😭😭I AM TRULY OVERWHELMED WITH EMOTIONS!!!! I DID IT!! I COMPLETED 12 WEEKS NO EXCUSES NO EXCEPTIONS! I NEVER GAVE UP ON MYSELF! THE REAL CHALLENGE WAS KEEPING THE PROMISE TO MYSELF AND STAYING DISCIPLINED! MEL THANK YOU FOR HELPING THIS CHICA A BETTER VERSION OF HERSELF ❤️❤️❤️❤️❤️❤️

Lisa

I am a happy sad today. I am super proud of myself that I finished this program. It has tested my mind, body and soul. I smile again. I look forward now and I don’t look back. Thank you for inspiring me. Thank you for providing such an amazing program. I have said it before but this program changed my life. I am forever grateful. I look forward to my journey and more amazing programs from you! 
Thank you. Thank you. Thank you.

Leila

12 weeks!!! I am feeling extremely proud and strong. I can’t wait to see what is next. No stopping. Your programs have changed my life in so many ways. No more excuses!!!

Amanda

Julie

I could never begin to thank you and your team enough. I’m 3 for 3 on your programs and you have without a doubt changed my life for the better. Thank you. Thank you. Thank you.

Maty

💃🏼💃🏼💃🏼💃🏼💃🏼💃🏼💃🏼💃🏼💃🏼💪🏻💪🏻💪🏻💪🏻💪🏻🔥🔥🔥🔥🔥🔥🔥💃🏼💃🏼💃🏼💃🏼💃🏼💃🏼💃🏼 and I crushed it 🙌🏻. Third challenge with you + workout program from your book. Who rocks?! Meeeeee!!! Ok and you 🙈👏🏻💪🏻🔥💃🏼. Now, let’s do it one more time, cause I can’t stop now, I won’t stop now! 💃🏼💃🏼💃🏼💃🏼💃🏼💃🏼💃🏼💃🏼💃🏼

I proud of myself! I completed your program and came out stronger and more confident! 💪🏾💜💚💜💚💛

Alexis

Legs
- Front squat: 7 x 7 
- Leg press (narrow stance): 4 x 15 
- DB bulgarian split squats: 4 x 12 reps each leg
- DB stiff leg deadlifts: 4 x 15
- Reverse frogs: 100 reps 

Finisher: Stairmaster 15 min on level 6

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front Barbell Squats

- Keeping your back flat against the pad
- Knees and feet together 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow Stance Leg Press

- 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

12 reps each leg

DB Bulgarian Split Squats

- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower dumbbells to your ankles
- Drive your hips forward and use your hamstrings to power back to standing

SB Stiff-Leg Deadlifts

- From a prone position with your legs off the bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift heels towards the ceiling, engaging your glutes
- Lower back to starting position

Reverse Frogs

Stairmaster

W12/D5 Legs

Kim Shampine

This is one of my favorite programs. All the way from FitPlan days

Heather

Smriti

Built Aesthetics 2.0 Frequent Asked Questions

Allison

elizabeth

Love how yoga is incorporated. Best cool down for a workout!

Sheay

Cool Down

Great warm up. Could be a little longer but still great!

Angelica

11 months postpartum here. Let’s just say I’m warmed up cause I’m sweating just from this.

Gina

Kiuntai

Warm Up

Christina

Donnell

Alexis Johnson

W1/D1 Chest & Biceps

Abby

W1/D2 Legs

Elise

Anita

I just wanted to know if you have any cool alternative for people with a plica knee syndrome instead of running and cycling very fast ???

Aðalheiður

W1/D3 Back & Triceps

Stefff

Julia

Tamara

W1/D4  Legs

Great workout. I'm curious though, is anyone else's back cramping on the kneeling rope crunches?

Raluca Maria

W1/D5 Shoulders & Abs

Great! The 2-mile run was more of a run/ walk lol. Mann I gotta get this endurance up! The push ups, did me in 🥵

Nicole

W2/D1 Chest & Biceps

Ana Reyes

W2/D2 Legs

Kayla

Fantastic! Man I'm loving these challenging work outs. I could only do 7 1/2 lbs on the Rope Overhead Extensions and it burned like crazy!

Ruxi

W2/D3 Back & Triceps

Kickbacks and hamstring Curls had me on fire!🔥 🥵

W2/D4 Legs

Another one done ✔️ I’m feeling stronger and sticking to the routine which feels great 😌

Amber

W2/D5 Shoulders & Abs

W3/D1 Chest & Biceps

Shelby

Andrea

W3/D2 Legs

It was great.
I was exhausted today but I still managed
To come and do the work
Consistency!💪🏾

Amaia

W3/D3 Back & Triceps

Fire as always. I got my heart rate up on this one 👌🏾. Soo glad there was no Cardio today, my legs are over it! 😂 Buttttt I will say, this booty 👀 she starting to look just right y'all! Week 4 on deck!🙌🏿

Courtney

Monequa

W3/D4 Legs

Killer! My arms still ache from 2 days ago lol. Those shoulder-face pulls always take me out👏🏾

W3/D5 Shoulders & Abs

Push ups & run took me out! 😩 but I got it done.

It feel so hard after being I’ll and coming back to the gym.But I still did it as I could.

Dzvinka

W4/D1 Chest & Biceps

I've been out of the gym for a week and this kicked my 
a**. I almost didn't make it through the walking lunges. Great workout as always 🤯

Had to drop reps on some exercise to 15 instead of 20 due to being sick but will get back up the reps again the next time 😫😅

W4/D2 Legs

The dips and rope pulls almost got ya girl! 😂 Great burn! 🙌🏿

My arms are burning.
I struggle with arms but still do it. Feels great!

Shann

W4/D3 Back & Triceps

W4/D4 Legs

Just a killer! And my abs look awesome ✨🙃

Great sweat as always! Burned over 500 cals on this one! Woohoo!💪🏿

W4/D5 Shoulders & Abs

W5/D1 Legs

Hit a couple of PRs today 💪🏿 ayye 😝. But that stairmaster can kiss my a@#! 😩🤦🏾‍♀️

W5/D2 Chest & Biceps

Musonda

Weights were fun to do, run was hard as hell.

Alexandria

W5/D3 Back & Triceps

Konstance

W5/D4 Legs

Fire 🔥 as always. Loving phase 2! With the lower reps I'm hitting New PRs! I will say though my hanging leg lifts don't look like Mel's! I know was looking crazy in the gym😅

W5/D5 Shoulders & Abs

Mel Girl… wtf that was a sexy workout. 😅 DEAD

Tianna

I hate/love Mel for this one! 🤯🥵🥵

W6/D1 Legs

Thankful for a fairly easy set.  Ya girl has been TIRED! 🙏🏾😂

Anyone know how many calories this workout burns ? Just an estimate ?

Bianca

W6/D2 Chest & Biceps

Great workout today! My hammies are feeling it!

W6/D3 Legs & Shoulders

This was a FIRE workout! Those dips were insane! 🤯

That 30 bench dip & 2 mile run…uff 🥵🥵🔥🔥🔥

W6/D4 Back & Triceps

When I opened up the hip thrust sets, I almost threw a fit seeing 10x10 🥵. BUT I hit a new PR so I'm wit' it! LFG! This was 🔥 🔥!

Couldn’t finish hip thrusts due to hip pain (former injury) but happy and feeling the burn from the rest of the workout 🏋🏻‍♀️

W6/D5 Legs & Abs

W7/D1 Legs

Mel! I can't lift my arms now to drink on my beach vacation. Love ya! ❤️

W7/D2 Chest & Biceps

Yajaira

W7/D3 Back & Triceps

Ana Diaz

W7/D4 Legs

Awhina

Dilara

W7/D5 Shoulders & Abs

W8/D1 Legs

Good fast pump. Did all these exercises slow and steady. Seeing the gains POP!
As always love the cycle sprints. 🙌🏽

W8/D2 Chest & Biceps

Hit 2 new PRs tonight, LFG!!🙌🏿 🔥 🔥

W8/D3 Legs & Shoulders

Hrafnhildur Edda Magnúsdóttir

W8/D4 Back & Triceps

Y'all ever sit at the edge of your bed and zone out into space?... ME halfway through the Hip Thrusts x10 set 🥴🥵

Currently laying on floor like a starfish. OMG. So good!!!!!!

W8/D5 Legs & Abs

Took the kids on spring break vacation. Restarted week 9 instead of picking up at week 11. Gotta reset the mind.

W12/D5 Legs

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