Name: Playbook - Melissa Alcantara - W8/D1 Legs
Uploaded: 2023-12-22T18:41:40.046Z
Duration: 60 min
Description: W8/D1 Legs

Amber

Angelica

Konstance

100 squats, I did nightmares the night before 😭🤣

Melly

Emily

Lisaura

Alana

That was intense! Awesome leg day! Hope I can walk tomorrow 🥴

Nicole

Amazing workout! Had to get out of my head a bit but feeling great starting week 8. Haven’t missed one week or workout. Wondering if we will get another full 12 week gym workout after this 2.0? With all the app upgrades and tracking I can’t imagine not using this app as a tool. But I favor @FitGurlMel workouts so praying she releases another next level gym workout.

Stephanie

Fatima

Holly

Kristen

after 1 week of break, dude that was hard 🔥🔥🦚

Dilara

Jennifer

Phiwa

Nikki

You just gotta keep at it, results are coming!

Annah Ombwori

Candis

Daniela Crisan

Jewel

Done!! Feeling good, feeling stronger again!!!

Taija

Penny

Feelin’ like a champion! 
Humbled yet elevated! 
Keep on pushin’!
I’m staying focused and driven!
Lovin #ba2 training!! 
It’s weight training guidance I’ve been searching for a long time! ❤️🙏🏽⭐️!

Dolores “Doe” Restrepo Macias

Donna-Marie

Reunited and it feels soooooo goooodddd!!!!  After rehabing and doing ba2.0 modified @ home I thought I would have lost my flow in the gym.  Nope!!!! It was just like old times 🦵🏾🍑on 🔥.  This is what I love about @fitgurlmel programs, you train your body & mind right from the jump and you’ll always have that core training & mindset in tact.

Renee A Notice

Jake

I don’t know why but today this felt hard like good hard but hard

Anne

Vanessa

I struggled with the stair master today 😳

Leila

Francesca

If you want to kill me, just say that 😂

Ashley

Thank you! I'm not going to say for the motivation since that’s unreliable, but for the accountability and routine. 💪🏼

Jenna

Way to end my Friday night after a tough week 💪🏼

Sonia

I don’t think I have ever been this sweaty! Buckets of sweat 😅

Amanda

Julia

Omg!! I was like whoa I’m dripping sweat like crazy the whole time. Week8🔥

Julie

Wtf Facebook & IG?? Ugh. Lol. Week 8 Day 1 crushed.

Yesenia

Negin

Dagmara

Thank you Mel for making this program. Love every minute of it! Those kickbacks🔥🥵

Esmeralda Evangelista

Bryleigh

Legs
- Smith machine squats: 10 x 10
- Quad extension: 4 x 15-20
- Stationary forward leaning lunges w/dumbbells: 4 x 12 reps each leg
- Banded step outs: 100 (50 in each direction)
- Standing calf raises: 100 

- Finisher: 10 min stairmaster + 100 kickbacks each leg

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine Squats

Complete 15-20 reps
- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Quad Extension Machine

- Begin with dumbbell in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
-Tipping your chest forward
- Push through the front heel and stand back up to starting

12 reps each leg

Forward Leaning Dumbbell Lunges

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps out and in
- Keep your hips down and toes pointed forward

50 reps each direction

Banded Step-Outs

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell Standing Calf Raises

Stairmaster

- From your hands and knees 
- Keeping your knee bent at 90 degrees 
- Drive your heel towards the ceiling and back down

100 reps each leg

Kickbacks

W8/D1 Legs

Kim Shampine

This is one of my favorite programs. All the way from FitPlan days

Heather

Smriti

Built Aesthetics 2.0 Frequent Asked Questions

Allison

elizabeth

Love how yoga is incorporated. Best cool down for a workout!

Sheay

Cool Down

Great warm up. Could be a little longer but still great!

11 months postpartum here. Let’s just say I’m warmed up cause I’m sweating just from this.

Gina

Kiuntai

Warm Up

Christina

Donnell

Alexis Johnson

W1/D1 Chest & Biceps

Abby

W1/D2 Legs

Elise

Anita

I just wanted to know if you have any cool alternative for people with a plica knee syndrome instead of running and cycling very fast ???

Aðalheiður

W1/D3 Back & Triceps

Stefff

Tamara

W1/D4  Legs

Great workout. I'm curious though, is anyone else's back cramping on the kneeling rope crunches?

Raluca Maria

W1/D5 Shoulders & Abs

Great! The 2-mile run was more of a run/ walk lol. Mann I gotta get this endurance up! The push ups, did me in 🥵

W2/D1 Chest & Biceps

Ana Reyes

W2/D2 Legs

Kayla

Fantastic! Man I'm loving these challenging work outs. I could only do 7 1/2 lbs on the Rope Overhead Extensions and it burned like crazy!

Ruxi

W2/D3 Back & Triceps

Kickbacks and hamstring Curls had me on fire!🔥 🥵

W2/D4 Legs

Another one done ✔️ I’m feeling stronger and sticking to the routine which feels great 😌

W2/D5 Shoulders & Abs

W3/D1 Chest & Biceps

Shelby

Andrea

W3/D2 Legs

It was great.
I was exhausted today but I still managed
To come and do the work
Consistency!💪🏾

Amaia

W3/D3 Back & Triceps

Fire as always. I got my heart rate up on this one 👌🏾. Soo glad there was no Cardio today, my legs are over it! 😂 Buttttt I will say, this booty 👀 she starting to look just right y'all! Week 4 on deck!🙌🏿

Courtney

Monequa

W3/D4 Legs

Killer! My arms still ache from 2 days ago lol. Those shoulder-face pulls always take me out👏🏾

W3/D5 Shoulders & Abs

Push ups & run took me out! 😩 but I got it done.

It feel so hard after being I’ll and coming back to the gym.But I still did it as I could.

Dzvinka

W4/D1 Chest & Biceps

I've been out of the gym for a week and this kicked my 
a**. I almost didn't make it through the walking lunges. Great workout as always 🤯

Had to drop reps on some exercise to 15 instead of 20 due to being sick but will get back up the reps again the next time 😫😅

W4/D2 Legs

The dips and rope pulls almost got ya girl! 😂 Great burn! 🙌🏿

My arms are burning.
I struggle with arms but still do it. Feels great!

Shann

W4/D3 Back & Triceps

W4/D4 Legs

Just a killer! And my abs look awesome ✨🙃

Great sweat as always! Burned over 500 cals on this one! Woohoo!💪🏿

W4/D5 Shoulders & Abs

W5/D1 Legs

Hit a couple of PRs today 💪🏿 ayye 😝. But that stairmaster can kiss my a@#! 😩🤦🏾‍♀️

W5/D2 Chest & Biceps

Musonda

Weights were fun to do, run was hard as hell.

Alexandria

W5/D3 Back & Triceps

W5/D4 Legs

Fire 🔥 as always. Loving phase 2! With the lower reps I'm hitting New PRs! I will say though my hanging leg lifts don't look like Mel's! I know was looking crazy in the gym😅

W5/D5 Shoulders & Abs

Mel Girl… wtf that was a sexy workout. 😅 DEAD

Tianna

I hate/love Mel for this one! 🤯🥵🥵

W6/D1 Legs

Thankful for a fairly easy set.  Ya girl has been TIRED! 🙏🏾😂

Anyone know how many calories this workout burns ? Just an estimate ?

Bianca

W6/D2 Chest & Biceps

Great workout today! My hammies are feeling it!

W6/D3 Legs & Shoulders

This was a FIRE workout! Those dips were insane! 🤯

That 30 bench dip & 2 mile run…uff 🥵🥵🔥🔥🔥

W6/D4 Back & Triceps

When I opened up the hip thrust sets, I almost threw a fit seeing 10x10 🥵. BUT I hit a new PR so I'm wit' it! LFG! This was 🔥 🔥!

Couldn’t finish hip thrusts due to hip pain (former injury) but happy and feeling the burn from the rest of the workout 🏋🏻‍♀️

W6/D5 Legs & Abs

W7/D1 Legs

Mel! I can't lift my arms now to drink on my beach vacation. Love ya! ❤️

Rita

W7/D2 Chest & Biceps

Yajaira

W7/D3 Back & Triceps

Ana Diaz

W7/D4 Legs

Awhina

W7/D5 Shoulders & Abs

Good fast pump. Did all these exercises slow and steady. Seeing the gains POP!
As always love the cycle sprints. 🙌🏽

W8/D2 Chest & Biceps

Hit 2 new PRs tonight, LFG!!🙌🏿 🔥 🔥

W8/D3 Legs & Shoulders

Hrafnhildur Edda Magnúsdóttir

W8/D4 Back & Triceps

Y'all ever sit at the edge of your bed and zone out into space?... ME halfway through the Hip Thrusts x10 set 🥴🥵

Currently laying on floor like a starfish. OMG. So good!!!!!!

W8/D5 Legs & Abs

Took the kids on spring break vacation. Restarted week 9 instead of picking up at week 11. Gotta reset the mind.

W9/D1 Legs

This was dope! My new FAV upper body day! Hoping with these new variations I can really see my biceps pop 💪

I just find these workouts a little too long by 1 exercise. Busy gyms, wasted time waiting for machines. Avg time it takes to complete the workouts is hour and half

W9/D2 Chest, Biceps & Abs

Seated Deadlifts are Harder than it looks! Pro tip: don't roll that back! 🗣😂

I don’t have a hack machine what is an alternative machine to use? I just did it with a smith machine. Any suggestions?!?!

Found that tough as it was outside of my comfort zone 😅

W9/D3 Legs

LFG! 🥵💪🏿 Lateral/ Front DB Raises were killer!

W8/D1 Legs

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