Celebrity personal trainer Melissa Alcantara doesn’t take shortcuts when it comes to getting stronger but she is efficient.
Kim Kardashian has maintained a famously fit physique over the years, and she has spent a significant amount of time perfecting her workout routine with fitness coach Melissa Alcantara. Alcantara is an expert in increasing strength and fitness gains and has shared the warmup routine she employs for this purpose.
A warm-up routine is essential before picking up your usual weights to strength train with, such as a pair of the best adjustable dumbbells. Unfortunately, a 30-second bout of lunges and toe touches will not be enough, but you can still keep your warmups simple and time-efficient.
Alcantara recently told Women’s Health that weight training consumes 85 percent of her and Kim’s time. This celebrity trainer, like us, is all about efficiency and trying to maximize gains, and her five-move warmup is her solution.
The routine is simple to replicate and requires no equipment, making it ideal for doing at home. If you’re at the gym, all you’ll need is a space to stretch out. She suggests doing this circuit before an upper or lower body workout, and after two to three rounds, ‘you should be sweating.’
Stretching before a strength session is debated in the fitness world as to whether it improves workout results or if it actually reduces muscle strength and power.
On the other hand, there is research in the Journal of Exercise Rehabilitation suggesting that warmups appear to have a ‘meaningful effect on athletic performance by affording psychological stability, preparation, and confidence for exercise performance.’
Below are listed her five essential moves to try out before your next workout.
- 5 Cat cows
- 10 Downward dog leg lifts each side
- 10 plank knee to elbow (slow movement)
- 10 Plank knee taps
- 10 Superman pushups
Alcantara views a warmup as an essential way to get the most out of your workout. She stated on Instagram, “Most people warm up within their sets, sometimes taking up to 20-30 min of your actual workout meaning those 20-30 minutes you’re not training as efficiently as you could meaning you’re sacrificing gains!”.
Kim sometimes posts snippets of her workouts on Instagram, and the Stairmaster workout machine is frequently featured. The Stairmaster workout is an excellent way to burn fat while also working your lower body. If you don’t have access to one of these machines, incline walking can be an adequate replacement.