Kim Kardashian presently works with celebrity physical personal trainer Melissa Alcantara. Yes, she is responsible for the amazing Kardashian physique.
As a result, you might want to consider looking at her routine as Melissa Alcantara performs the same activity as her clients.
So what exercises does Kim perform? Now that I’ve revealed Melissa Alcantara’s fitness routine and eating plan, I’m sure you guys are eager to learn more. Don’t worry, I’ll tell you all about her diet and exercise regimen in this article.
Body Statistics for Melissa Alcantara
| Height | 5 Ft 5½ Inch |
| Weight | 145 Lbs |
| Age | 35 Years |
| Others | Under review |
Melissa Alcantara’s Exercise Program
Fitness model Melissa Alcantara also works as a celebrity personal trainer. She has never been in the condition she is in at the moment. When Melissa was overweight, she once stumbled upon a video of someone performing a strenuous exercise.
She was so motivated after that that for over two months she just drank water, avoided sugary foods, and consumed only organic foods. Just 60 days later, Melissa had lost 40 pounds.
That is how her fitness adventure began, and as she gained popularity on Instagram, Kim Kardashian noticed her profile and was inspired. As a result, they now exercise together.
Melissa Alcantara begins her fitness routine by waking up at 4 am. Melissa then goes to the gym, where Kim and she begin working out at exactly 6 am.
She performs a variety of activities as part of her training. She works out six days a week for roughly two hours a day, mixing in a lot of weight training, cardio exercises, and strength-building exercises.
Even Kylie and Khloe Kardashian have received her training on occasion. The workout separated between completing 85 percent of weight training, and other items are merely 15 percent.
Therefore, one of the most important components of the entire exercise program is weight training.
Exercises performed by Melissa Alcantara include cardiovascular, resistance band training, full-body, upper, lower, and strength training workouts.
Cardio
A typical cardio workout for Melissa Alcantara includes activities like running for 30 minutes on a treadmill or using other cardio devices like an elliptical, a bike, etc.
You can see a lot of jump rope training in Melissa’s fitness regimen because she also enjoys doing a lot of rope work.
There wasn’t much information regarding Melissa’s cardio regimen, but they also perform a full-body workout, which we’ll discuss in a moment.
Resistance band exercises with Melissa Alcantara
Resistance band training is regarded as a terrific approach to organically building muscle without a lot of equipment. In the majority of workouts, Melissa constantly attempts to incorporate it.
Kim still brings a resistance band with her when she works out, especially when she is traveling for gigs and other activities. The workouts in Melissa’s resistance band program include;
- Resistance band squats
- Resistance band crab walk
- Resistance band platypus walk
- Resistance band plank
- Resistance band push-ups
- Resistance band squats jump
Full-Body Workout with Melissa Alcantara
Although Melissa loves squats, we weren’t able to learn much about her full-body routine other than the fact that it includes dozens of squat variations.
She will therefore perform squats, burpees, jump squats, sidestep squats, sumo squats, kettlebell squats, crunches, leg raises, plank jacks, leg lifts, and other exercises as part of her regular workout routine.
She performs each exercise for 30 to 40 seconds during the full-body workout, pausing only 10 to 20 seconds between sets.
Exercise Program of Melissa Alcantara
Since Melissa Alcantara spent 85% of her training practicing weight training, it goes without saying that weight training is one of the key components of her workout regimen.
While exercising, a lot of emphasis is placed on upper-body, lower-body, and general strength training.
Where is the fundamental portion, you could be asking? The core component is primarily found in the full-body component.
According to Melissa, the best place to exercise and improve your fitness is in your own home, not a gym. You should exercise to get in fit, not to lose weight.
Workout for Melissa Alcantara’s upper body
The physique of Melissa Alcantara’s upper body carries out a variety of workouts. Although one of Melissa’s favorite muscles to target during exercise is the chest, she performs a lot of benches, overhead, and chest presses.
Between her lower-body and strength training workouts, she performs her upper-body exercises at least three days a week. She performs a variety of upper-body workouts throughout those three days.
The lower body regimen is broken into three distinct days, with different exercises for each day.
Sets 3 to 4 of Day 1’s Upper Body Workout by Melissa Alcantara
12–15 repetitions
Time for rest: one minute
- Chest press
- Bench press
- Dumbbell press
- Dumbbell flyes
- Cable cross
- Push-ups
- Overhead press
- Skull crusher
- Tricep pushdown
- Tricep rope pushdowns
- Dips
Day 2 dips Upper Body Workout with Melissa Alcantara
3 to 4 sets
12–15 repetitions
Time for rest: one minute
- Cable rows
- One-Arm dumbbell rows
- Plank dumbbell rows
- Bent over row
- Deadlift
- Biceps curls
- Isolation curls
- Preacher hammer curls
- Barbell curls
- Military press
- Dumbbell Arnold press
- Front raises
- Shrugs
Day 3 Lower-body Workout Routine of Melissa Alcantara for Strength Training
Day 1 Exercise for the lower body Melissa Alcantara
3 to 4 sets
12–15 repetitions
Time for rest: one minute
- Weighted back Squats
- Weighted Front squats
- Dumbbell sumo squats
- Leg press
- Leg extension
- Leg curls
- Lunges
- Weighted Walking Lunges
- Step-up lunges
- Stiff-leg dumbbell deadlift
3 to 4 sets
12–15 repetitions
Time for rest: one minute
- Weighted back Squats
- Weighted Front squats
- Dumbbell sumo squats
- Leg press
- Leg extension
- Leg curls
- Lunges
- Weighted Walking Lunges
- Step-up lunges
- Stiff-leg dumbbell deadlift
Day 3 Alcantara, Melissa Exercises for the lower body: Strength Training
Strength training with Melissa
Melissa performs numerous exercises that either target the entire body’s strength or at least half of it during the strength training portion of her routine.
She enjoys interspersing this strength-training exercise with the other workouts. She will perform a variety of exercises during this session, including battle ropes training, kettlebell swings, sled drags, sled pulls, tire flips, etc.
All of this has to do with Melissa’s exercise regimen.
Meal plan for Melissa Alcantara
Melissa follows a wholly organic food diet. She dislikes eating food that is packaged in a box. According to Melissa, you shouldn’t eat anything that didn’t grow on a farm or that the planet didn’t provide for you.
She doesn’t consume any processed foods, such as cereal, therefore that’s true. She also consumes a lot of water, which helps her body stay hydrated and flush out impurities.
Melissa Diet Includes:
Melissa Alcantara Breakfast Meal
- Oatmeal blueberry banana pancake
Snack
- Protein smoothie
- Fruits or almonds
Melissa Alcantara Lunch Meal
- Chicken breast
- Sweet potato
- Veggies
Melissa Alcantara Dinner Meal
- Salmon or chicken breast
- Boiled veggies
This is all about Melissa’s diet plan.