Name: Playbook - Melissa Alcantara - W2/D2 Hybrid
Uploaded: 2022-09-22T20:54:32.482Z
Duration: 60 min
Description: W2/D2 Hybrid

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

carena sawyer

Amber

Ilze

Tanika

Carly

Daniela

Marina Childers

I absolutely love your workouts and so glad I found you!

Dana

Doris

Had to modify push ups due to my 8 month belly

Nancy

Anna

Melissa Mcpherson

Alana

Leanne

Yvonne

Daniella

Amanda

yuri

Isis

Asha

Elaine

Natalia

Esperanza

F*#%! My triceps CRYING they need a WAMBULANCE!!!

Lisa

Rehmat

Palmira

Jewel

Yeliz

Kylie

My arms are still shaking ! 🔥🔥🔥🔥

This one just made me aware of the imbalance in strength I have to continue to work on. No biggie this is just the beginning !! 💪🏾💪🏾💪🏾💪🏾

Zindzi

Rachel

That reverse grip barbell curl is KILLER. I have small hands so even getting a grip was wild. Imma have crazy hand muscles.

Brianna

Louise Thomas

Ruxi

Love these set. They challenge me but are still easy to do or modify

Gigi

Nohely orellana

Amara

that’s was brutal, those single db tricep overhead extensions are a killer 🔥🔥🔥.

Randi

My arms are noodles, I could barely do a push-up I had to pause and collect myself. Will definitely be feeling this tomorrow

bintou

Priscilla

Strength and definition building… I can’t wait to get back into the gym with this program… #@fitgurlmelknowsbest 💪🏾💪🏾

Reneé

Teresa

I probably could’ve fought everyone in the gym today because i was that mad at this workout 😂😂 great workout though! My arms are noodles but i needed this!

Yasmine

those single dumbbell extensions had me dying! I loved it 😵‍💫🥵

shantal

Julia

Gabrielle

Hybrid:
- Barbell Chest Press 3 x 12 
- Incline Dumbbell Chest Press 4 x 15
- Straight Bar Cable Bicep Curls 3 x 12
- Barbell Reverse Bicep Curl 3 x 12 
- Push-ups 4 x 10 
- Straight Bar Tricep Pushdown 3 x 20 
- Seated Dumbbell Tricep Extension 3 x 15 each side

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell Chest Press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Dumbbell Chest Press

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight Bar Bicep Curls

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse Grip Barbell Curls

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push ups

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Straight Bar Tricep Pushdowns

- Keep your elbow close to your temple
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arm, engaging your tricep to bring the dumbbell back up

- 15 reps each side

Single DB Overhead Tricep Extension

W2/D2 Hybrid

Indhira

Warm Up

Awesome! Definitely need to work on mobility!

Anna Crabtree

Yajaira

Jenni Medchill

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

W1/D2 Back

Maddy

Atlin

W1/D3 Legs + Shoulders

W1/D4 Hybrid

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

Lindt

W1/D5 Legs + Abs

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

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

Georgeann

W1/D6

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. 😀

W2/D1 Legs + Shoulders

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

Jennifer

W2/D5 Legs + Cardio

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

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😢

Kefentse

Hrafnhildur Edda Magnúsdóttir

W4/D2 Hybrid

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 :)

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

W5/D5 Legs

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

Donna-Marie

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......

W2/D2 Hybrid

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