Name: Playbook - Melissa Alcantara - W5/D2 Abs Challenge
Uploaded: 2023-12-22T18:41:39.766Z
Duration: 60 min
Description: W5/D2 Abs Challenge

Yajaira

Whew, another circuit is behind me 🔥🏋🏽‍♀️

Milina Lubneva

Sabrina

Alana

Feel like things are starting to click for me now 😊

Holly

Anita

Perform the following exercises for 60 seconds for as many reps as you can. Rest 3 minutes and repeat the circuit 4 times.
- Squat
- Knee-to-elbow 
- In-and-out abs
- Bear crawls 
- Tricep push up
- Tricep dips 
- Lying leg lifts 

Fat Loss Finisher: 10 min guided sprints on treadmill

Perform the following exercises for 60 seconds for as many reps as you can. Rest 3 minutes and repeat the circuit 4 times.
- Squat
- Knee-to-elbow 
- In-and-out abs
- Bear crawls 
- Tricep push up
- Tricep dips 
- Lying leg lifts

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

- Start in a plank position 
- Bring your knees towards your elbows one at a time back and forth

Knees to Elbow

- From a high plank position
- Jump your knees forward towards your elbows and back out
- Repeating sequence for reps or time

In & Out Abs

- 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

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep Pushups

- 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

Tricep Dips

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying leg lifts

Circuit

W5/D2 Abs Challenge

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

Keatyn

Nora O’Hara

Angela

W1/D1 Abs Challenge

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

Corinne

W1/D2 Abs Challenge

Anna Gee

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

Zindzi DeFreitas

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.

W5/D2 Abs Challenge

Community

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