Name: Playbook - Melissa Alcantara - W3/D5 Abs Challenge
Uploaded: 2023-12-22T18:41:39.249Z
Duration: 60 min
Description: W3/D5 Abs Challenge

Anna Gee

First day of my cycle and I couldn’t finish the whole workout. Did two rounds of the circuit and 20 min steep walk. Still a good workout though, got a sweat on 🎉

Siman

Nora O’Hara

Josie

If I never have to do burpees again it would be too soon 😵‍💫🥵 but I completed all 4 rounds woohoo!

Jennifer Galo

Fist workout - done. Breathing heavily 😫🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️💥

Milina Lubneva

Zindzi DeFreitas

Susan

Yajaira

Daniela Crisan

This workout definitely had me sweating and my heart rate up! 

Suggestion:
While this workout was good, I am not a fan of self-led workouts. I join programs like this to have an instructor lead me through the workouts on a daily basis. Also, twice this week we had similar workouts with only 1 exercise variation, would be nice to have a little more variety to achieve the same results/target same muscles.

Nytosha

Pike ups 😬 like excuse me?! Lol I barely did 5

Yande

Those pikes to burpees!!! Killer way to end the round

Samantha

Sabrina

Sebia

Melissa

Alana

Anita

Heart rate definitely stayed up, this is great!

Darian

Perform the following exercises for 60 seconds for as many reps as you can. Rest 3 minutes and repeat the circuit 4 times.
- Bear crawls 
- Drop squat 
- Shoulder taps 
- Mountain climbers 
- Hanging leg lifts or lying leg lifts 
- Pike-ups
- Burpees 

HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.

Perform the following exercises for 60 seconds for as many reps as you can. Rest 3 minutes and repeat the circuit 4 times.
- Bear crawls 
- Drop squat 
- Shoulder taps 
- Mountain climbers 
- Hanging leg lifts or lying leg lifts 
- Pike-ups
- Burpees

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward and back on your hands and feet
- Keep a neutral spine

Bear Crawls

- Start with your feet together
- Jump feet out , landing into a squat
- Jump back up to starting position 
- Repeat for desired reps or time

Bodyweight Drop Squats

- Start in a high plank position 
- Take on hand off the floor and touch your opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Straighten your legs and lock your knees
- Raise legs up while keeping your core tight
- Coming to a L-sit position and lower back to starting

Hanging Leg Lifts

- From plank position 
- Jump your feet in to a pile
- Jump feet back out to plank
- Repeating movement for reps or time

Pike Ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

Circuit

Fast walk or slow jog for 20 - 30 minutes.

HYBRID Fat Loss Finisher

W3/D5 Abs Challenge

Love Mel’s guided work outs! I’m always more motivated when she’s telling me to get my ass moving! 😅

Keatyn

Angela

W1/D1 Abs Challenge

Loving the body weight exercises and cardio after the First 66! 🎉

Corinne

W1/D2 Abs Challenge

W1/D3 Abs Challenge

What a love hate relationship ❤️‍🔥😂

W1/D4 Abs Challenge

Elsalee

Cristina Leone

W1/D5 Abs Challenge

Love this workout way more than yesterday’s. I need Mel yelling at me to keep my ass moving! 🤣

Amazing! Back again let’s do this for 2023!

Couldn’t move fast enough for those mini moves 😅

W1/D6 Abs Challenge

Meditation, cleanup, self-care and a 40 min walk. That’s what I call a productive day ☀️🌷

W1/D7 Abs Challenge

W2/D1 Abs Challenge

Phew, what a pump! Compared to last week I did more reps and felt more stable throughout the exercises 🏄‍♀️☀️

W2/D2 Abs Challenge

Mel, we NEED a longer stretch!!! 😄✌🏼✨✨✨

Glad you included stretching during the week since studies are showing its importance to overall physical well-being and movement. Just wish the video was longer.

W3/D5 Abs Challenge

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