Name: Playbook - Melissa Alcantara - W7/D2 Hybrid + Cardio
Uploaded: 2023-01-03T20:50:18.316Z
Duration: 60 min
Description: W7/D2 Hybrid + Cardio

Carmina

Alana

Carly

Lena

Jewel

Ooff, it was amazing. I had a hard time running 2miles in 20min the other week but this time it was a bit easier but challenging nevertheless!

Vanessa Bellido

I felt this workout and loved the burn 🔥 getting stronger one workout at a time!

Jenni Medchill

Julia

Priscilla

shantal

Hilen

Vanessa

My headphones died and so did I a little. Feeling great though!

Katie Stone

Holly

Josie

Leila

Valerie

I did an extra one because I planned on skipping the gym but then it didn’t feel right 😂 so now I’m here. Creating healthy habits 😍🤧

Paris

Hybrid +Cardio:
- Arnold Press 4 x 10 
- Cable Single Arm 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 
- Hangling Leg Lifts 4 x 20 
- 2 mile run 20 min x 10 min mile

- 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

W7/D2 Hybrid + Cardio

Brittany

Kelli

indhira

Warm Up

Lisaura

jasmin ysf

Cool Down

It’s was awesome! I’m super tired.😅

Cari

Dzvinka

Leslie

W1/D1 Legs

The 20 min stairs got me hooot 🥵💪🏼✌🏼💕

Dallas

Idis

W1/D2 Back

Alex

Ooooo Wweeeeeee!!!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

W1/D3 Legs + Shoulders

Megan

Jackie

W1/D4 Hybrid

That kettlebell deadlift to squat was awesome! Loved this workout ✌🏼💕

3rd time doing this and it’s just as hard 💪🏽

Amanda

W1/D5 Legs + Abs

W1/D6

Yajaira

Idabel Shahan

Always a good sweat session with the stair masters! This workout never gets old for me.

W1/D7

Daniela

W2/D1 Legs + Shoulders

It was great! About to go to an Orangetheory workout too so I skipped a few things cuz of time 

But I have to say I’m already seeing great results…leg pressed 360 on my last set of 10 the other day 🎉

Nadia

Alli

I’m living all of these workouts! And I’m feeling stronger every day.

carena sawyer

W2/D2 Hybrid

Nikia

W2/D3 Legs + Abs

Those bike sprints made me feel aliveeee!!!! And to think I wasn’t going to work out today 🫢

Best I’ve felt in a long time! This workout felt like a breeze! Which speaks to the 3.5 months of doing Mel’s workouts! I’m slowly seeing that old self in me that I loved.

W2/D4 Back + Cardio

Lindsey

W2/D5 Legs + Cardio

Please give other cardio options that may be just as effective as the stairmaster because you were not there when I almost passed out😆

Tanika

W2/D6

Ilze

Anna

W2/D7

W3/D1 Legs

Alexa Torres

W3/D2 Back

Alicia

Amber

W3/D3 Legs + Shoulders

W3/D4 Hybrid

Great workout! Ending the week feeling stronger

W3/D5 Legs + Abs

yuri

don't have stairmaster so did spin class at high resistance

Claudia

W3/D6

Died twice!!  Lol 
I must say I started to widen my legs as I go up the stairs. I think I’m on to something here lol

Zindzi

W3/D7

W4/D1 Legs + Shoulders

Erica

W4/D2 Hybrid

W4/D3 Legs + Abs

Vanessa Lodigiani

W4/D4 Back + Cardio

Really pushed myself this time, and it was so worth it 💪🔥

wendy

W4/D5 Legs + Cardio

Combined this with a flute activation exercises

ingrid

W4/D6

W4/D7

Tanika Whiting

Sandra

W5/D1 Legs + Abs

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 :)

Ashley Delgado

Santy

W5/D2 Hybrid + Cardio

Laura

W5/D3 Legs + Shoulders

Deana

I’m starting to look forward to working my arms lately💪🏾

Kefentse

W5/D4 Hybrid

W5/D5 Legs

Palmira

W5/D6

W5/D7

Melissa Mcpherson

Jennifer

I burned 700 calories doing this workout 🥵🦵🏽

April

W6/D1 Legs/Hip thrusts

Can’t do a pull up to save my life 😩

Is the rest period meant to fluctuate so heavily? It ranges anywhere from 2mins to 45seconds sometimes it even changes while doing the same exercise. It only started deviating from 45seconds in about week 5 so it wasn’t like this at the beginning

Andrea

Chase

W6/D2 Hybrid Upper

W6/D3 Legs/Squat

Hrafnhildur Edda Magnúsdóttir

W6/D4 Hybrid Upper

Kaya

W6/D5 Legs/Deadlifts

I love the stair masters now!! Such a good light cardio and it’s soooo gooood each time 🍑 🔥🍑🔥

W6/D6

Westley

Calyssa

W6/D7

The frog pumps looked so awkward. But when I started I realised they’re not awkward but they are a damn workout !!! 
Finally managed 20 leg lifts in a row no breaks 😅
Body is on fire 🔥

Alexandra

W7/D1 Legs + Abs

W7/D3 Legs + Shoulders

W7/D4 Hybrid

W7/D5 Legs

That was tough to hen got easier then got tough again then easier - and so forth 😫😅

Donna-Marie

W7/D6

W7/D7

W8/D1 Legs/Hip thrusts

I feel so much stronger today and I finally am seeing some real changes! Love it!

W8/D2 Hybrid Upper

W8/D3 Legs/Squat

Doris

W8/D4 Hybrid Upper

W8/D5 Legs/Deadlifts

Niheves

W8/D6

Reneé

Monica

W8/D7

Loved this work out!! Sets were challenging but sooo good!

W9/D1 Legs/Hip thrust

W9/D2 Hybrid Upper

My muscles are burning 🔥🔥🔥 fire work out. Single side training of everything is the way to go. It takes more time, but there is more gain from it 🖤

Anya

W9/D3 Legs/Deadlift

W9/D4 Hybrid Upper

Amazing, ridiculously tough! Although definitely can’t be done in an hour. With getting equipment and putting it back etc.

Courtney

W9/D5 Legs/Squats

The sweat drippin after 30m on the stair master is crazy 😰

W9/D6

Today I had to substitute this with inclined treadmill walking as the hotel I’m in for work travels doesn’t not have the actual stepper! But still sweaty and enjoying it!!

W7/D2 Hybrid + Cardio

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