Melissa Kender shares her leg and butt workout in workout gear. In a new social media post, the fitness influencer flaunts her amazing figure in a two-piece exercise set while at the gym. “Don’t make it complicated. It’s a workout that increases intensity and builds overall strength and balance in every movement. It varies planes of movement and combines resistance, power, and stability,” she says. is writing. Concentration is important to improve athletic performance. Because it determines how effectively you are working toward your goals. ” What is her workout routine? And how does she approach diet, fitness, and self-care? Here’s everything you need to know about her lifestyle.
Melissa insists you don’t have to break a sweat to get a good workout. “I’m 35 years old now, and before I graduated from college and started personal training, I always thought I needed to sweat a lot to have an effective workout,” she says of Fit. & Well told. “Some people still love it, but I hardly ever break a sweat doing strength training anymore.” While lifting heavy weights, she pays attention to form and movement control to improve functional Our training focuses on building strength and mobility.
If your muscles don’t hurt immediately after training, don’t stress. “It might hurt at first, but once you get used to it, you won’t be completely sore or devastated after every gym session, and you shouldn’t,” she says. “You want to be able to stress your body enough to get the proper adaptations, but still feel good and recover for your next workout.”
“Many women hear the term ‘strength training’ and worry that it’s not for them and that they won’t lose weight,” says Kender. “But strength training actually gives you that defined look. It doesn’t make you bigger or bulkier, but it does improve your body composition.” It claims to be often more effective for weight loss than aerobic exercise. “If you have body composition goals, you need strength training,” she explains. “While it won’t turn you into the Hulk, strength training will build muscle and increase your metabolism in the long run, so you’ll see positive changes over time.”
“Some people hear the term ‘strength training’ and think, ‘This isn’t for me,'” Kender says. “But strength training can range from just using dumbbells or kettlebells to bodyweight exercises like push-ups. Technically, it’s all strength training,” she says. “It may be a scary word to the uninitiated, but it actually encompasses a great deal.”
She also points out that you need to spend 60 minutes working out. “I thought I needed to spend long hours in the gym to see results, but that couldn’t be further from the truth,” Kender says. “Now I like the 20-minute and 30-minute workouts, which are just as effective.”
Here are Melissa’s leg and glute workouts:
1️⃣ 4 sets: Hip thrust to B stance hip thrust with a short pause (both sides)
2️⃣ 4 sets: Lateral lunge to knee drive (each side – control then power up)
3️⃣ 3 sets: Glute bias step down (each side)
4️⃣ 3 sets: Bent Knee Adductor Lifts (bilateral – great for pelvic stability and adductor strength)
