Hot Latina Melissa Alvarez is the owner of those very lush Brazilian buttocks, which many girls try to imitate with push-up pants, and celebrities try to imitate with the help of special implants in the soft spots.
Melissa Alvarez does neither, her body is the result of her own efforts. The girl literally works hard on herself: from Monday to Friday she implements a rich training program, which includes strength exercises, aerobic exercise, cycling and much more. The beauty takes a break from sports only on Saturday and Sunday.
A day of working on the main muscle, that is, the buttocks. Exercises with loads include various types of squats: with partial amplitude, deep with double movement. Pelvic lifts from a lying position and bending over with a barbell on the shoulders are also practiced. The number of approaches during each workout ranges from 5 to 10.
Cardio interval day. Melissa chooses exercises that work all muscle groups of the shoulder girdle, chest, back, abs and legs. Before, she went to the gym, where she worked on special machines. But one day, during the Covid lockdown, I discovered the benefits of boxing. Unlike regular bodyweight exercises, these burn fat more actively and strengthen muscles. Now the model includes boxing in the program on Tuesdays: she practices punching the bag for 2 minutes in a row, doing 5 approaches.
This day is dedicated to the muscles of the upper body. The girl presses dumbbells while sitting, lying on an inclined bench, does lat pull-downs, works on the muscles of the forearms and shoulder girdle. Performs numerous repetitions using light weight.
Melissa's favorite day is dedicated to cycling. This type of aerobic exercise works the leg muscles, is useful for burning fat and maintaining overall tone. The girl gets on her bike and rides along the path for at least 1.5 hours, periodically changing the speed.
Intensive work on the leg muscles. On this day, it is important to work with light weights in static dynamics: with incomplete amplitude and multiple repetitions. During the training, leg presses, squats, lunges, rows with an expander, and pelvic lifts are practiced.
Saturday and Sunday are recovery days.
Melissa Alvarez, photo