Melanie Alves' Program

Week One - Luteal Phase

  • Monday

    12 Min Banded Legs & Glutes

    Banded glute bridge w/ abduction 
    Seated banded abductions
    Banded donkeys
    Banded side and back steps  

    Workout 

  • Tuesday

    7 Min Seated Upper Body

    Hammer curl to overhead press: 5lb *each hand*
    Alt lateral raises: 5lb *each hand*
    Forward press into steering wheel: 5lb

    Workout 

  • Thursday

    15 Min Pre-Period Full Body

    Banded donkey 
    Rdl's: 5lbs *each hand*
    Around the world: 3lb *each hand*
    Bicycle crunches

    Workout 

  • Friday

    15 Min Legs & Core

    Reverse lunges
    Standing oblique crunches
    Rdl's
    Banded plank tap out 

    Workout 

Week Two - 03.31.25

  • Monday

    20 Min Beginner Legs

    Banded donkey
    Dumbbell reverse lunges: 5lb *each hand*
    Variation of speed skater  
    Goblet Squat: 5lb

    Workout 

  • Tuesday

    10 Min Shoulders, Back and Triceps

    Arnold press: 5lb *each hand* 
    See saw rows: 5lb *each hand* 
    Push up release 
    Lateral raises: 3lb or 5lb*each hand* 
    Tricep overhead extensions: 8lb

    Workout 

  • Thursday

    8 Min No Jumping Full Body HIIT

    Reverse lunges with knee drive 
    Modified skater lunge
    Inchworm into 1 kneeling pushup
    Crab alt toe reaches

    Workout 

  • Friday

    15 Min Heavy legs

    Banded donkeys  
    Curtsy lunges: 5lb *each hand*
    Rdl's: 5lb *each hand*
    Goblet squats: 8lb

    Workout 

Week Three - 04.07.25

  • Monday

    24 Min Spicy Glutes

    Banded clamshells:
    Curtsy lunges: 8lb *each hand*
    Single leg hip thrusts:
    Bulgarian split squats:  8lb

    Workout 

  • Tuesday

    18 Min Spicy Arms & Core

    Hammer curl to overhead press: 8lb *each hand*
    Kneeling pushup with release 
    Tricep overhead extensions: 8lb
    A's: 8lb
    Forward press to steering wheels: 5lb's
    Plank dips 

    Workout 

  • Thursday

    24 Min Full Body Unilateral

    Banded donkeys 
    Reverse lunge
    Single arm Arnold press 
    Underhanded row
    Crunches 

    Workout 

  • Friday

    21 Min Hamstrings, Glutes & Core

    Elevated glute bridges
    Bulgarian split squats: 8lb
    B-stance Rdl's: 8lb
    Plank pull-throughs: 8lb
    Crunches 

    Workout 

Week Four - 04.14.25

  • Monday

    * NEW * 35 Min Lower Body Burn

    Hip thrusts: 10lb
    Bulgarian split squats:
    Rdls  
    Squat pulses 
    Cross mountain climbers + cross mountain climbers

    Workout 

  • Tuesday

    * NEW * 35 Min Arms, Back & Core

    Single arm supported row: 10lb 
    Bent over reverse flys: 5lb *each hand*
    Arnold press: 8lb *each hand*
    Tricep overhead extension: 10lb
    Side plank with dip plus rotation 
    Russian twist combo

    Workout 

  • Thursday

    * NEW * 35 Min Full Body Strength & Conditining

    Step ups + reverse lunges: 8lb *each hand* 
    Single arm supported rows: 8lb  
    Skiiers: 5lb *each hand*
    Push up releases 
    Kneeling rainbows: 8lb

    Workout 

  • Friday

    * NEW * 27 Min Full Body Strength

    Banded donkeys
    Bulgarian Split Squats: 10lb
    Single arm supported bent-over row: 10lb
    Lateral lunge to overhead press: 10lb
    Military pushup with a chair

    Workout 

Week Five - Luteal Phase 04.21.25

  • Monday

    25 Min Banded Legs & Glutes

    Banded glute bridge with abduction
    Banded donkeys
    Banded clamshells 
    Banded side & back steps
    Banded lateral walks

    Workout 

  • Tuesday

    * NEW * 19 Min Seated Upper Body

    Seated arnold press: 8lb *each hand*
    Seated bent over flys: 5lb *each hand*
    Seated around the world: 5lb *each hand*
    Seated forward press to steering wheels: 5lb  
    Seated tricep overhead extensions: 10lb

    Workout 

  • Thursday

    22 Min Body Weight Full Body

    Curtsy lunges: 8lb *each hand*
    B-stance RDL using the wall 
    Walkout with kneeling pushup  
    Side plank dips 
    Crunches 

    Workout 

  • Friday

    16 Min Dumbbell Full Body

    Curtsy lunge: 8lb *each hand*
    Underhanded bent over row: 8lb *each hand*
    Snatch: 8lb
    Alt heel taps + alt leg lifts

    Workout 

Week Six- 04.28.25

  • Monday

    * NEW * 36 Min Lower Body

    Bulgarian split squats: 10lb
    Elevated glute bridge: 10lb
    Reverse + curtsy (on each leg): 8lb *each hand*
    Single leg RDL: 10lb
    Banded in and outs 

    Workout 

  • Tuesday

    * NEW * 23 Min Standing Shoulders, Arms & Core

    Cross lateral body punches: 5lb *each hand*
    Lateral bicep curls: 5lb *each hand*
    Single arm Arnold press: 8lb
    Standing Russian twists: 8lb
    Kneeling rainbows; 8lb

    Workout 

  • Thursday

    * NEW * 36 Min Full Body Strength & Sculpt

    Db bench squat: 10lb
    Arnold press: 8lb *each hand*
    Skiier: 3lb *each hand*
    Tricep overhead extension: 10lb  
    Bear crawls
    Alt V-ups  

    Workout 

  • Friday

    * NEW * 27 Min Full Body Strength

    Banded donkeys
    Bulgarian Split Squats: 10lb
    Single arm supported bent-over row: 10lb
    Lateral lunge to overhead press: 10lb
    Military pushup with a chair 

    Workout