Melissa Alcantara | Workout Routine and Diet Plan | Height, Weight, Body Measurements

Melissa Alcantara’s Workout and Diet Routine: Melissa Alcantara is a celebrity personal trainer who currently works with Kim Kardashian. Yes, she is the brains behind Kim Kardashian’s incredible physique. So, if you’re looking for a workout, look at Melissa Alcantara’s because she does the same workout as her clients.

So, how does Kim go about working out? Now I’m sure you’re eager to learn what exercises Melissa Alcantara does in her workout and what her diet plan looks like. Don’t worry, I’ll tell you everything you need to know about her workout and diet in this article.

Diet Plan of Melissa Alcantara

Melissa Alcantara’s diet consists entirely of organic foods. She refuses to eat food that has been packaged. Melissa’s eating philosophy is that you shouldn’t eat anything that doesn’t come from a farm or that the earth didn’t provide for you.

So she doesn’t eat cereal or other processed foods, for example. Melissa also drinks a lot of water to keep her body hydrated and flush out all of the toxins.

Melissa Alcantara’s diet consists of:

Breakfast Meal

  • Oatmeal blueberry banana pancake


  • Protein smoothie
  • Fruits or almonds

Lunch Meal

  • Chicken breast
  • Sweet potato
  • Veggies

Dinner Meal

  • Salmon or chicken breast
  • Boiled veggies

Body Measurements: Height and Weight

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

Workout Routine of Melissa Alcantara

Melissa Alcantara is a celebrity personal trainer and fitness model. She has never been in the condition she is now. Melissa used to be obese, and one day she came across a video of people doing a high-intensity workout.

She was so inspired after that that for almost two months, she only drank water, avoided sugar, and ate only organic food. Melissa had lost 40 pounds in just 60 days.

That’s how her fitness journey began, and she began to gain fame on Instagram. One day, Kim Kardashian came across her profile and was impressed, and the two now workout together.

Melissa Alcantara’s workout routine begins with a 4 a.m. wake-up call, followed by a trip to the gym, where she and Kim begin training at precisely 6 a.m. Her workout consists of a variety of exercises. She works out six days a week and trains for about two hours each day, incorporating a lot of weight training, cardio, and strength training.

She’s even worked with Kylie and Khloe Kardashian on occasion. The exercise is split into 85 percent weight training and 15 percent other activities. As a result, weight training is one of the most important aspects of any workout routine.

Cardio, resistance band training, full-body, upper body, lower body, and strength training workouts are among Melissa Alcantara’s exercises.


Melissa Alcantara’s cardio workout usually consists of 30 minutes of treadmill running or other cardio machines such as an elliptical machine, biking, and so on.

Melissa also enjoys doing a lot of rope training, so her workout routine includes a lot of jump rope training. Melissa Alcantara’s cardio routine was brief, but they also do a full-body workout, which we will discuss in a moment.

Resistance Band Training

Resistance band training is a great way to naturally strengthen your muscles without requiring a lot of equipment. Melissa Alcantara tries to incorporate it into the majority of her workouts.

Kim still uses a resistance band to train when she travels for shows and other events. As a result, Melissa Alcantara’s resistance band training will include exercises such as;

  • 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 by Melissa Alcantara

Melissa Alcantara’s full-body workout is kept under wraps, but it involves a lot of squat variations because she adores them.

Squats, Burpees, jump squats, sidestep squats, sumo squats, kettlebell squats, crunches, leg raises, plank jacks, leg lifts, and so on will be part of her regular workout.

She performs each exercise for 30 to 40 seconds and then rests for 10 to 20 seconds during the full-body workout.

Melissa Alcantara’s Weight Training

As I previously stated, weight training is an important part of Melissa Alcantara’s workout routine, as she did 85 percent of her training with weights. While working out, there is a lot of emphasis on upper-body, lower-body, and overall strength training.

Where is the core part, you might wonder? Only the full-body part contains the core part. Melissa Alcantara believes that the best place to work out and get in shape is in your kitchen, not at the gym. The goal of the workout is to get you in shape, not to lose weight.

Melissa Alcantara’s Upper Body Workout

Upper-body workout by Melissa Alcantara Contains a wide range of exercises. Although one of Melissa Alcantara’s favorite muscles to target while working out is the chest, she does a lot of chest presses, overhead presses, and bench press.

Between her lower-body and strength-training workouts, she does an upper-body workout at least three times a week. She does various upper-body workout exercises during those three days.

The same is true for the lower body routine, which is divided into three days with different activities on each day.

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

Strength Training with Melissa Alcantara

Her strength-training routine includes a variety of exercises that target either overall body strength or at least half of the body’s strength.

She likes to incorporate strength training into her other workout routines. She will do battle ropes training, kettlebell swings, sled drag, sled pull, tire flip, and other exercises in this workout routine.

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