Melissa Alcantara Workout Routine and Diet Plan [2020]

By | May 9, 2020

Melissa Alcantara Workout Routine and Diet Plan: Melissa Alcantara is a celebrity physical personal trainer who is currently Kim Kardashian. Yes, she is the mind behind that incredible Kardashian physique. So when it comes to workout, you might want to look at her exercise as Melissa Alcantara does the exact workout as her clients.

So what does Kim do in her workout routine? Now I’m sure you guys are excited to know what exercises Melissa Alcantara workout contains and what Melissa Alcantara’s diet plan looks likes. Well, don’t worry about that in this article, I will tell you all about her workout and her diet.

Melissa Alcantara Workout Routine and Diet Plan

Melissa Alcantara Workout Routine and Diet Plan

Melissa Alcantara Body Stats

Height 5 Ft 5½ Inch
Weight 145 Lbs
Age 35 Years
Others Under review

Also Read: Kourtney Kardashian Diet Plan and Workout Routine


Melissa Alcantara Workout Routine

Melissa Alcantara is a fitness model and a celebrity personal trainer. She was never like in the shape that she is right now. There was a time when Melissa was obese, and one day Melissa saw a video of people doing a high-intensity workout.

After that, she got so inspired that for almost two months, she just drank a lot of water, left sugar products, and ate only organic food. After just 60 days, Melissa was 40 pounds lighter.

That’s how her fitness journey started, and she started getting famous on Instagram, and one day Kim Kardashian checked her profile and all about her journey and got impressed, and now they workout together.

Melissa Alcantara’s workout routine starts by waking up at 4 am after that, she heads to the gym where Kim and her start training at precisely 6 am. Her workout contains doing a lot of mixed exercises. She includes a lot of weight training, cardio-based training, and strength building training—she workouts six days a week and trains every day for about 2 hours.

Melissa Alcantara Workout Routine

Melissa Alcantara Workout Routine

There have been times when she even trained Kylie and Khloe Kardashian. The exercise divided into doing 85% of weight training, and other stuff is just 15%. So weight training is one of the most critical factors in the whole workout routine.

Melissa Alcantara exercises include:- Cardio, Resistance band training, full-body, upper body, lower body and strength training workout.


Melissa Alcantara cardio workout usually consists of doing exercises like running on a treadmill for 30 minutes or other cardio machines like Elliptical machine, biking, etc.

Melissa also likes to do a lot of rope training so that you can see lots of jump rope training involved in her workout routine. There was not much about Melissa Alcantara’s cardio routine, but they do a full-body workout as well that we will talk about in a few.


Melissa Alcantara Resistance Band Training

Resistance band training considered a great way to train your muscles naturally and without having much equipment. Melissa Alcantara always tries to include that in her most of the workouts.

Especially when Kim is out traveling for shows and other events, then she still takes a resistance band with her to train. So Melissa Alcantara resistance band training will contain exercises like;

  • Resistance band squats
  • Resistance band crab walk
  • Resistance band platypus walk
  • Resistance band plank
  • Resistance band push-ups
  • Resistance band squats jump


Melissa Alcantara Full-Body Workout

We couldn’t get many details about Melissa Alcantara’s full-body workout, but it involves doing lots of squats variation as she just loves Squats.

So her usual workout will look like this; squats, Burpees, jump squats, sidestep Squats, sumo squats, kettlebell squats, crunches, leg raises, plank jacks, leg lifts, etc.

In the full-body workout, she trains every exercise for about 30 seconds to 40 seconds and rests for just 10 seconds to 20 seconds.


Weight Training of Melissa Alcantara

Like I said before, weight training is one of the essential factors of Melissa Alcantara’s workout routine as her training involved doing 85% of weight training. There is a lot of focus on upper-body, lower-body, and overall strength training while working out.

If you are thinking, where is the core part? The core part mostly comes in the full-body part only. Melissa Alcantara believes that working out and getting fitter is all done in your kitchen, not in your gym. The workout is to get you in shape not to make you slim.


Upper Body Workout of Melissa Alcantara

Melissa Alcantara’s upper-body routine Carries a variation of exercises. Although Melissa Alcantara does a lot of chest press, overhead press, and bench press as it’s one of her favorite muscles to target while working out.

She performs her upper-body workout at least three days a week between the lower-body and strength training workout routine. In those three days, she does different upper-body workout exercises.

The same goes for lower body routine; it also divided into three separate days, and each day carries various activities.

Day 1 Melissa Alcantara Upper Body Workout

Sets: 3 to 4

Reps: 12 to 15

Rest time: 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 Melissa Alcantara Upper Body Workout

Sets: 3 to 4

Reps: 12 to 15

Rest time: 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 Melissa Alcantara  Strength Training

Lower-body Workout Routine of Melissa Alcantara

Day 1 Melissa Alcantara Lower body exercise

Sets: 3 to 4

Reps: 12 to 15

Rest time: 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 2 Melissa Alcantara Lower body exercise

Sets: 3 to 4

Reps: 12 to 15

Rest time: one minute

  • Squats
  • Sitting Calf raises
  • Standing calf raises
  • Leg press Calf raises
  • Glute cable Kickbacks
  • Side cable leg lifts
  • Hip thrust
  • Hip extension
  • Hyperextension
  • Side hyperextension

Day 3 Melissa Alcantara Lower body exercise- Strength Training

Melissa Alcantara Fitness

Melissa Alcantara Fitness

Melissa Alcantara Strength Training

The strength training part of her workout consists of doing a lot of exercises that either focus on overall body strength or at least half of the body strength.

She likes to mix this strength training part in between the other workout routines. In this workout routine, she will do a lot of things like battle ropes training, kettlebell swings, sled drag, sled pull, tire flip, etc.

This is all about Melissa Alcantara Workout Routine.

Also Read: Jennifer Lopez Workout Routine and Diet Plan


Melissa Alcantara Diet Plan

The diet plan of Melissa Alcantara is a fully organic food diet. She doesn’t like to eat food that comes in a box. Melissa’s theory about eating is that if the food doesn’t come out of the farm and if the earth doesn’t give that to you, don’t eat it.

Melissa Alcantara Diet Plan

Melissa Alcantara Diet Plan

So yeah, she doesn’t eat any kind of food like cereal and other processed foods. Also, Melissa drinks a lot of water to keep her body hydrated and removes all the toxins inside her body.

Melissa Alcantara Diet Includes:

Melissa Alcantara Breakfast Meal

  • Oatmeal blueberry banana pancake



  • 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 Alcantara diet plan.

Also Read: Emily Ratajkowski Diet Plan and Workout Routine

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