Name: Playbook - Melissa Alcantara - W3/D4 Hybrid
Uploaded: 2023-12-22T18:41:39.787Z
Duration: 60 min
Description: W3/D4 Hybrid

Yanil

Rouse

Daniela Crisan

Milina Lubneva

No hands at 25 weeks 🤰feels like a major accomplishment lol

Holly

Kristina

Yousra

Yea two a day workouts are exhausting. It’s my own pressure to keep up with the workouts. I’m sure I’ll feel this tmw, the day after and the next…. 💩

Leslie

Ruxi

Lisaura

carena sawyer

Ilze

Carly

Feeling really good after that workout! 💪🏾

Tanika

Kaydene

Marina

Rosa Montero

Doris

Didn’t feel like doing anything midday! But I’m glad I did. I feel amazing.

Daniela

A problem that could be improved is how the workout keeps closing out and you have to keep reopening the same workout and deselecting the exercises you have completed.

Estefany

Karen

I do my workouts at home and I don’t have a treadmill, but my backyard is at an incline so I jogged lightly back and forth for 20 min. and I worked up a good sweat. Always a great workout, feeling great about my progress and myself. I’m so glad I found this program because it’s helping me not only stay on track, but also making my workouts a part of my daily life. It feels good and I don’t want to stop. Thank you, thank you, Mel! You have no idea how much your you and you

Jennifer

Arlyssa

Claudia

Louise

Amber

Jewel

Zindzi DeFreitas

Danielle Salter

Renee A Notice

Natalie

My arms were shaking with those tricep overhead extensions and those dips are no joke. The cardio helped me walk it out but I was definitely dripping with sweat

bintou

Priscilla

Teresa

Amara

Niheves

Alana

Yajaira

Hilen

Tess

Donna-Marie

Taija

raven

Astrid

I enjoyed this hybrid. The end is something else. I was holding on for my life at the end.

Josie

Anna

Great arm circuit. I decided to start out with heavier weights. Killed my arms! The walk on the treadmill was tough. I really wanted to slow the tempo on the treadmill. Instead I alternated hands on and hands off every minute

Malory

Hybrid:
- Straight Bar Bicep Curl 4 x 15
- Incline Dumbbell Curls 4 x 10 
- Straight Bar Tricep Pushdown 4 x 15
- Standing Rope Tricep Overhead Extension 4 x 15 
- Bench Dips 4 x 20 
- 20 min Treadmill Walk - 15 Incline - 3.0 speed

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

Straight Bar Bicep Curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline Curls

- 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

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Standing Rope Tricep Overhead Extensions

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Extend your arms engaging your triceps back to starting position

Bench Dips

20 minute treadmill walk

W3/D4 Hybrid

Cool Down

Silvia

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

W1/D1 Legs

Leanne

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

Nikaury

W1/D2 Back

Loved the combo. Legs are 🔥. Thank you for all you do 😍

Michelle

I absolutely love these workout set up and how they are laid out! 🫰👌👏🏻

Courtney Musick

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

W1/D3 Legs + Shoulders

🔥 spicy 🌶️…. Feeling it in all the right places 💪🏾🦵🏾🍑

Kirsten

Alli

W1/D4 Hybrid

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

W1/D5 Legs + Abs

Allison

W1/D6

Fabs

W1/D7

Brittany

W2/D1 Legs + Shoulders

Sunceri

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

W2/D7

W3/D1 Legs

W3/D2 Back

Sonia

W3/D3 Legs + Shoulders

Just good! Love the fact that it is different from day to day

W3/D5 Legs + Abs

Lauren

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

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

Proud - Long time ago i had been in the gym for 3 weeks in a row!

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

Geovanna

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 🤞🔥🔥🔥

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/D4 Hybrid

Community

More workouts from Melissa Alcantara