Name: Playbook - Melissa Alcantara - W5/D2 Hybrid + Cardio
Uploaded: 2023-12-22T18:41:39.946Z
Duration: 75 min
Description: W5/D2 Hybrid + Cardio

Almost made the 2 mile got to 1.88 😭🔥

Allison

Amber

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

Holly

Ruxi

Yousra

Running isn’t my favorite, but I got it done

Leslie

2nd workout of the day! I ran in the AM for PT (I’m in the military) and I was dead all day but I told myself I have to follow through with this program. Which I did and I’m very proud of myself for it :)

Daniela

Santy

Alana

usha

Elizabeth

April

Arlyssa

Claudia

Lisa

Holy moly! This was a savage workout in the best way! Kick ass!

Melissa Garay

Donna-Marie

Danielle Salter

Jewel

Alexa Stone

Amanda

Nicole

Julia

Hanging leg lifts?? Again?! Seriously?! K, let’s do this. I did it!! I increased weights today without hesitating. The leg lifts are fucking hard but I did them because it felt good. I can barely do one set without stopping. It feels great to finish this workout. This morning I did not think I would make it to the gym. Glad I did.

Jennifer

Oh boy!!! This workout has be dripppinnn in sweat 💧

Amara

Yajaira

Deff a challenge tuhday… Limitations ain’t gonna break my stride 😤 💪🏾

Renee A Notice

Couldn’t do a single pull up 😞😞😞

shantal

Teresa

Tess

I had to do this in a hotel gym and there’s no place to do pull ups. I substituted them with other exercises but will do this set as it is included with another workout another day when I’m back home. I want to see how I do. 😅

Taija

20 min treadmill was great to finish with 💪🏼

Hilen

Shoulders are burning, but feeling more energized 💪

Katie Stone

Josie

I get my best ideas when I’m working out. Hope you all have a great day!

Nora O’Hara

Katie

Amazing, shoulders and biceps are dead lol

Fatima

Definitely feeling better in my grip strength! Still have a ways to go though (:

Keatyn

Anna

So much grip reliant workouts after just 4 weeks. I was not ready 😫🥺

Julissa

Ice Toeava

Knisha

Hybrid + Cardio:
- Arnold Press 4 x 10 
- Single Arm Cable Lateral Raises 4 x 12 each side
- Pullups 3 x max 
- Seated Wide Grip Row 3 x 15 
- Wide Grip Lat Pulldowns 3 x 20 
- Incline Bicep Curls 3 x 10 
- Lying Skull Crushers 3 x 12 
- Hanging Leg Lifts 4 x 20 
- 2 mile run in 20 mins

- 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

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position

- 12 reps each arm

Single Arm Cable Lateral Raises

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pullups

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide Grip Seated Cable Rows

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldowns

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

Incline Curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell Skull Crushers

- 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

2 mile run

W5/D2 Hybrid + Cardio

Daniela Crisan

Milina Lubneva

Lisaura

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

Good to start again after a month break. Starting over

Kirsten

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!!!

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

Alli

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 😩..

Yanil

W1/D5 Legs + Abs

Zindzi DeFreitas

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

W3/D3 Legs + Shoulders

Rouse

W3/D4 Hybrid

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 🏋🏽‍♀️

Tanika

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

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 🤞🔥🔥🔥

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

W5/D2 Hybrid + Cardio

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