Kim Kardashian’s Trainer Created This Workout Just For You (& A Friend)

Elizabeth Gulino
·3 mins read

Gyms may still be closed due to coronavirus, but it's surprising how great a workout you can get at home. One thing that can't be replaced, though, is your gym buddy — that person who encourages you to stick with it when you want to quit mid-workout, or makes eyes at you when the instructor unwittingly makes a funny double entendre. That's why Melissa Alcantara, most famously known for being Kim Kardashian's trainer, developed this virtual workout that's designed to be done with a friend.

"Your partner will go head to head with you, and you will push each other," says Alcantara, who recently partnered with Messenger to show how digital accountability can help you stay on track towards your fitness goals. "Use the energy bouncing off each other! Don't stop, stay focused, and keep going together."

First, call up a friend or two on any video conferencing platform you like. (You can do this with someone IRL too, if you've got a quarantine squad.) Then, set yourself a timer. You'll perform each exercise for one minute, with no breaks in between moves. After completing all three exercises, take a one-minute break, then restart the circuit. Alcantara recommends doing five rounds — or whatever feels good to you.

"It can be hard, especially as more rounds pass and you’re tired and sweaty," Alcantara says. But you have your gym buddy — cheer each other on, and it'll be over and you'll have transitioned to Zoom happy hour before you know it.

<h2>Squats</h2>Long live <a href="https://www.refinery29.com/en-us/30-day-squat-challenge-strength" rel="nofollow noopener" target="_blank" data-ylk="slk:the squat" class="link rapid-noclick-resp">the squat</a>. Start by standing with your chest up, your shoulders dropped down, and your feet shoulder-width apart, with your knees in line with your toes and your toes rotated out. Then start to drop your butt down and back, kind of like you're trying to hover over a toilet seat. <br><br>"Tuck in your hips and come down as far as you can, ideally just past the point where your thighs are parallel with the floor, keeping your knees out and in line with your toes. Then scissor your inner thighs up," Alcantara says. "You want to move down with control and back up with smooth speed."<br><br>You and your partner can keep an eye on each other's form.<span class="copyright">Photo: courtesy of Melissa Alcantara.</span>

Squats

Long live the squat. Start by standing with your chest up, your shoulders dropped down, and your feet shoulder-width apart, with your knees in line with your toes and your toes rotated out. Then start to drop your butt down and back, kind of like you're trying to hover over a toilet seat.

"Tuck in your hips and come down as far as you can, ideally just past the point where your thighs are parallel with the floor, keeping your knees out and in line with your toes. Then scissor your inner thighs up," Alcantara says. "You want to move down with control and back up with smooth speed."

You and your partner can keep an eye on each other's form.Photo: courtesy of Melissa Alcantara.
<h2>Shoulder Taps</h2><br>Assume <a href="https://www.refinery29.com/en-us/how-to-do-a-plank" rel="nofollow noopener" target="_blank" data-ylk="slk:plank position" class="link rapid-noclick-resp">plank position</a>. Once your wrists, elbows, and shoulders are in line, Alcantara says to rotate your elbows in slightly to activate your chest. <br><br>"With your feet about hips-width apart —you can go wider in order to be more stable if needed — push your heels back and flex your quads," Alcantara says. "That's to prevent your hips from shifting left and right, so that your core has to stabilize you. Then tap your left shoulder with your right hand and vice versa. Exhale every time you lift one of your hands in order to get deeper into your abs."<br><br>If you like competition, challenge your workout buddy to see who can rack up the most taps in the minute. <span class="copyright">Photo: courtesy of Melissa Alcantara.</span>

Shoulder Taps


Assume plank position. Once your wrists, elbows, and shoulders are in line, Alcantara says to rotate your elbows in slightly to activate your chest.

"With your feet about hips-width apart —you can go wider in order to be more stable if needed — push your heels back and flex your quads," Alcantara says. "That's to prevent your hips from shifting left and right, so that your core has to stabilize you. Then tap your left shoulder with your right hand and vice versa. Exhale every time you lift one of your hands in order to get deeper into your abs."

If you like competition, challenge your workout buddy to see who can rack up the most taps in the minute. Photo: courtesy of Melissa Alcantara.
<h2>High Knees</h2><br>Alcantara says that this is one of the best core exercises — even if it's disguised as a leg exercise. "Start in the standing position and bring one knee to hip level, then switch your legs with power and control," she says. "Remember to keep your hips tucked and core engaged. Exhale every time you switch from one leg to the next to engage those abs."<br><br>Now's your chance to take a minute-long breather. Then — one more time, from the top.<span class="copyright">Photo: courtesy of Melissa Alcantara.</span>

High Knees


Alcantara says that this is one of the best core exercises — even if it's disguised as a leg exercise. "Start in the standing position and bring one knee to hip level, then switch your legs with power and control," she says. "Remember to keep your hips tucked and core engaged. Exhale every time you switch from one leg to the next to engage those abs."

Now's your chance to take a minute-long breather. Then — one more time, from the top.Photo: courtesy of Melissa Alcantara.

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