Name: Playbook - Melissa Alcantara - W2/D2 Legs
Uploaded: 2023-12-22T18:41:39.608Z
Duration: 60 min
Description: W2/D2 Legs

Aðalheiður

Tamara

Ana Reyes

Amber

Great workout on a snowy day. My calf just got back to normal hope they don’t start aching again 😭🔥🔥🔥

Allison

Maria

Maaaan! Those walking lunges ALMOST took me out🥵😂.  I hung in there💪🏿.

Angelica

Shann

Raluca Maria

Diane 

Twana

Winnie

Simply the best app out there. You build your strength gradually and have lasting results ❤️

Tijana

Nicole

Love it!! The end I mixed it up with different band exercises but kept to 30s x 5 burner

Clara Wells

Elise

Hillary

Elizabeth

Good! I love the new features on the app!

Pauline

Alicia

Yvonne

Nawele

Lindsey

Idis

Alana

Omg those kickbacks. By the end of the last 2 sets, I didn’t know whether my leg was still bent at the knee or i had extended it 😂😂

Charlotte

Anna Gee

Samantha

Hrafnhildur Edda Magnúsdóttir

Rita

Great, but the kickbacks just about did me in…😂

Mary

Fatima

My legs are shaking. I modified a couple of the moves to at home movements with dumbbells but other than that I stayed with it after a 5k.

Skyler

Was so tired but somehow made it, good session

Salvör

Kesha

Cut most of the reps down for 15 and not 20. hust because it does not feel good for my body to do 20

Benedicte

My breathing has improved so much since I started thick n fit 3 months ago, really used my breathe to keep going today super proud of myself

Patricia

Jera

Jessica

Holly

Lana

Abby

The last set with kickbacks were tough. Added with band for the first round, but then removed for the rest as my legs felt done. Haha. Will get stronger to add a band round by round in the future is the goal.

Carmel

Jade Pain

Sasha

Legs Circuit
- Smith Machine squats: 15-20 reps
- Quad extension machine: 20 reps
- Barbell walking lunges: 15 reps each leg
- Leg press narrow stance: 20 reps
- Smith Machine calf raises: 30 reps

Finisher: Kickbacks: 5 x 30 reps each leg

- Smith machine squats: 15-20 reps
- Quad extension machine: 20 reps
- Barbell walking lunges: 15 reps each leg
- Leg press narrow stance: 20 reps
- Smith machine calf raises: 30 reps

Complete 15-20 reps
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine Squats

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Quad Extension Machine

30 reps each leg
- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

15 reps each leg

Barbell Walking Lunges

- 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

- Push through the balls of your feet
- Engage your calves as you rise

Smith Machine Standing Calf Raise

Legs Circuit

- From your hands and knees 
- Keeping your knee bent at 90 degrees 
- Drive your heel towards the ceiling and back down

30 reps each leg

Kickbacks

W2/D2 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

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!

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

Stephanie

W1/D2 Legs

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 ???

W1/D3 Back & Triceps

Stefff

Julia

W1/D4  Legs

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

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 🥵

W2/D1 Chest & Biceps

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 😌

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!

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

Vanessa

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

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.

W9/D1 Legs

This was dope! My new FAV upper body day! Hoping with these new variations I can really see my biceps pop 💪

I just find these workouts a little too long by 1 exercise. Busy gyms, wasted time waiting for machines. Avg time it takes to complete the workouts is hour and half

W9/D2 Chest, Biceps & Abs

Seated Deadlifts are Harder than it looks! Pro tip: don't roll that back! 🗣😂

I don’t have a hack machine what is an alternative machine to use? I just did it with a smith machine. Any suggestions?!?!

Found that tough as it was outside of my comfort zone 😅

W9/D3 Legs

LFG! 🥵💪🏿 Lateral/ Front DB Raises were killer!

W9/D4 Back, Triceps & Shoulders

It was legs day fo sho 🦵🏼🦵🏼🦵🏼🔥🔥🔥🥵🥵🥵 lounge squat lounge 😅

Ashley

W9/D5 Legs

This was serious 🥵. I normally do my kickbacks after my warm up bc I'm already on the floor. PRO TIP: Don't be like Angel 😩😂. I built up a good muscle "pump" in my lower back and it was HARD getting through my sets of squats! Good lawd! Do your squats first!

W2/D2 Legs

Community

More workouts from Melissa Alcantara