Name: Playbook - Melissa Alcantara - W3/D3 Legs + Shoulders
Uploaded: 2023-12-22T18:41:39.742Z
Duration: 60 min
Description: W3/D3 Legs + Shoulders

Kirsten

Yanil

Allison

Daniela Crisan

Amber

Rebecca

Silvia

Milina Lubneva

Ruxi

Katie

Kicked my ass! The walking lunges 💀💀

Kristina

Yes to all of that!! Thanks GymWeed for the boost to make it thru that workout💪🏻🦵🏼

Leslie

Idis

Alicia

Alli

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

Natalie

Carly

Clare

Hard LOL with all the double reps from 1 leg at a time but good pain !

Alison

Anna

Tanika

Sara

Jennifer

Stephanie De los Santos

Doris

Melissa Mcpherson

Luna

Alana

Santy

Can I go back to squats now, almost fell during walking lunges 😂😅

Tristan

This one really gets me every time! Such simple move, by the walking lunges in shaking & with the shoulder work 🥵🥵🥵

Victoria

Wow! My shoulders are burning and also toning up nicely 💪🏼✨

Arlyssa

Hardddd but I feel great! 2nd time going through these workouts and getting so strong

April

Amanda

Can't thankyou enough. Finally a real ass woman with programs that work. 🙌

Adrianne

Teresa

Palmira

Aparna

Rehmat

Jewel

vivianne

The sweat was real today!!! Damn the shoulder burn. I feel so much stronger. 💪🏾💪🏾💪🏾
😥😥😥😥

Zindzi DeFreitas

Danielle Salter

those walking lunges are the absolute worst 🔥🔥🔥🍑🍑🍑

Randi

Those walking lunges 🥵🥵 great workout!!

Nadia Arreola

Legs + Shoulders:
- Step-ups 4 x 10 each side 
- Dumbbell Bulgarian Split squats 3 x 10 each side
- High and wide-leg press 3 x 15
- Dumbbell Walking Lunge 3 x 30 steps (15 each leg) 
- Military Press 4 x 10 
- Arnold Press  3 x 12

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

- 10 reps each leg

Dumbbell Step Ups

- 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

- 10 reps each leg

Bulgarian Split Squats

- Place feet wider on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Wide Stance Leg Press

15 reps each leg
- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell Walking Lunges

- Start with your arms at 90 degrees
- Press the bar straight up
- Lower with a slow controlled motion

Military Press

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you press up 
- Reach full extension and reverse the motion as you come down

Arnold Press

W3/D3 Legs + Shoulders

Lisaura

Cool Down

Yajaira

Alexandra

Warm Up

3rd time coming back to this program. Let’s go!

Ashley

FIRED UP and excited to tackle the rest of the program.

Rachel

Good to start again after a month break. Starting over

W1/D1 Legs

Hard🥵… Fibro flair up has me mentally & physically challenged 😩…  Took a few days off to rest , Dugggg deep n got it in.. Rinsed!!!

Renee A Notice

Nikaury

W1/D2 Back

Earlyyyyyy Morning workout… When you’re up and can’t sleep why not get it in…

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

Sunceri

W1/D4 Hybrid

Hard!!!! Struggling mentally… Trying to get it in before another wrist surgery 😩..

W1/D5 Legs + Abs

W1/D6

Fabs

W1/D7

Brittany

W2/D1 Legs + Shoulders

W2/D2 Hybrid

W2/D3 Legs + Abs

Isora

Quick back session but with a kick at the end!!! Love it!

W2/D4 Back + Cardio

I love it!!! It’s hard Mel always pushing you! You just gotta put in the work!

W2/D5 Legs + Cardio

Squeezed a workout in between school and errands

W2/D6

Ilze

W2/D7

W3/D1 Legs

W3/D2 Back

Rouse

W3/D4 Hybrid

W3/D5 Legs + Abs

Lauren

Almost takes myself out of that one,  so glad I Didn't

Holly

Today was the first time I did almost the whole 30 minutes no hands!

Megan

W3/D6

Another day another win! 60 minutes! Get on my level 🏋🏽‍♀️

W3/D7

W4/D1 Legs + Shoulders

My upper body feels stronger after that workout 💪🏾

W4/D2 Hybrid

Lizzie T

W4/D3 Legs + Abs

Lily

15 minutes in a bike really completed the workout 🏋🏽‍♀️

W4/D4 Back + Cardio

Lacey

W4/D5 Legs + Cardio

Instead of Stairmaster I did a six mile strenuous hike, felt it all in my peach :)

Combined this with a flute activation exercises

ingrid

W4/D6

A nice cardio session on a lazy Sunday 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

Did a six mile hike for my Stairmaster workout

W4/D7

Angie

Courtney

W5/D1 Legs + Abs

Almost made the 2 mile got to 1.88 😭🔥

Awesome workout! Had to sub the elliptical, but no excuses!

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

Finally, an arm workout!! 🏋🏽‍♀️😗🔥

Arms and upper back feeling it today!! The weight recorder wouldn’t accept my input on some exercises, hopefully this glitch gets worked out cuz I love that we can follow what weights I’ve been using

W5/D4 Hybrid

Wowwww I really felt the hip thrust in my glutes!

W5/D5 Legs

I did a ton of walking, like 5 hours, took a trip to the capital. Does this count? 😉

W5/D6

Tanika Whiting

W5/D7

W6/D1 Legs/Hip thrusts

Your workouts are great. I wish there were alternatives listed for some of the less popular machines. Like my gym doesn’t have a landmine attachment.

Melissa

W6/D2 Hybrid Upper

Lawwwwwd my glutes on fireeeee thank you 🙏🏻👑

W6/D3 Legs/Squat

lucky

Sheila

W6/D4 Hybrid Upper

Sheena

A crushing training 🔥☠️☠️☠️

W6/D5 Legs/Deadlifts

W6/D6

Westley

Calyssa

W6/D7

Still here, still got it! Back with those frog jumps, the other way around 🤞🔥🔥🔥

Yousra

W7/D1 Legs + Abs

2 miles 19.22 at 6 months pregnant Holy shit, what an accomplishment

W7/D2 Hybrid + Cardio

So tired today and I still managed to complete this workout. A great one for the lower body!

W7/D3 Legs + Shoulders

W7/D4 Hybrid

Another week done, no pain in muscles but so much work ✅🙌🏼

The workout was fine. Challenging urself and pushing more out of a workout is difficult when ur on ur own

W3/D3 Legs + Shoulders

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