Name: Playbook - Melissa Alcantara - W7/D2 Hybrid + Cardio
Uploaded: 2023-12-22T18:41:40.142Z
Duration: 60 min
Description: W7/D2 Hybrid + Cardio

Ruxi

Milina Lubneva

2 miles 19.22 at 6 months pregnant Holy shit, what an accomplishment

Holly

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!

Jennifer

Julia

Priscilla

shantal

Hilen

Vanessa

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

Katie Stone

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

Daniela Crisan

Lisaura

Cool Down

Silvia

Yajaira

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!!!

Renee A Notice

Nikaury

W1/D2 Back

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.

W7/D2 Hybrid + Cardio

Community

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