Name: Playbook - Melissa Alcantara - W4/D5 Abs Challenge
Uploaded: 2023-12-22T18:41:39.481Z
Duration: 60 min
Description: W4/D5 Abs Challenge

Anna Gee

Babe, the star rating is doing that thing again where it doesn’t let you give 5 starts. Love you. XO

Nora O’Hara

Morning pump, a cold shower and a productive day ahead cause I said so 🙌🏼🙌🏼🙌🏼

Milina Lubneva

Sabrina

Killer!! 😂😂😂 but you guys it’s getting easier. Also my tummy has never shrunk so fast!

Mayra

Gosh these are hard after a break.. 3 rounds completed 🫣

Yande

Daniela Crisan

Zindzi DeFreitas

Yajaira

Samantha

Susan

Ashlee

Alana

Another ass kicking! Personally I won!! 🙌

Anita

Perform the following exercises for 60 seconds for as many reps as you can. Rest 3 minutes and repeat the circuit 4 times. 
- Walking lunges
- Drop Squat
- Shoulder taps
- Mountain climbers 
- Hanging leg lifts or lying leg lifts 
- Frog jumps
- Burpees 

Fat Loss Finisher: 25 min walk on treadmill at 4.5 incline and speed of 3.5mph

Perform the following exercises for 60 seconds for as many reps as you can. Rest 3 minutes and repeat the circuit 4 times. 
- Walking lunges
- Drop Squat
- Shoulder taps
- Mountain climbers 
- Hanging leg lifts or lying leg lifts 
- Frog jumps
- Burpees

- 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 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

- Squat down and reach towards the floor with both hands
- Slightly jump up and down

Frog Jumps

- 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

25 min walk on treadmill at 4.5 incline and speed of 3.5mph

Fat Loss Finisher

W4/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

Siman

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!!! 😄✌🏼✨✨✨

Jennifer Galo

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.

W4/D5 Abs Challenge

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