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Kim Kardashian West is known for many things: she is a reality TV star on Keeping Up With the Kardashians, she is a wife and mother of four with her husband Kanye West, she owns several businesses such as her shapewear company, SKINS, and she’s studying to become a lawyer in the near future.

With all of that going on, it’s hard to imagine it, but Kardashian West also spends at least six days a week working out at the gym. Now that Kardashian West is stuck at home, along with a lot of others whose cities are on shelter-in-place orders, her trainer, Melissa Alcantara, is sharing a booty workout we can all do from home, though the jury is out on whether it can produce anywhere near the results it does for Kardashian West.

Who is Melissa Alcantara?

According to the website for her business, Fitplan, Alcantara is a “high profile trainer and all-natural athlete” and she “turned her post-pregnancy body into a Spartan goddess physique.” After losing around 40 pounds in 60 days she decided to keep her momentum going and went on to win bodybuilding and Jiu-Jitsu competitions and shared her progress via Instagram and YouTube.

Alcantara most notably is the personal trainer to Kardashian West. In a blog post entitled “Kim K’s Trainer Wants You to Stop Lying to Yourself” Alcantara offers this bit of advice: “Don’t lie to me, don’t lie to yourself. Realize that you’re just making an excuse and say f*ck that, I’m not going to do that, I’m doing this for myself and it’s going to become part of my life.”

How does Kim Kardashian West stay so fit?

Kardashian West will be 40 this year and has birthed two children — her youngest two were through surrogates — but you would never know it by looking at her. Kardashian West works hard to keep fit and healthy and while she does have the help of Alcantara and a personal chef, the fact is, she puts in the work, at 5:30 in the morning, six days a week.

Kardashian West told E! in 2018: “I work out about an hour-and-a-half every single day, heavy weights, I don’t do a lot of cardio.” At the time of the interview, she had already been training with Alcantara for a year and is still going strong with her today.

Kardashian West doesn’t stick to a strict diet these days, allowing for some simple carbs and indulgences like ice cream, but she does say she eats as plant-based as possible, eats lean proteins like fish and chicken, and loves sea moss smoothies. Alcantara is not on the anti-carb train, admitting to eating plenty of rice and bread herself, and tells Kardashian West to eat simple carbs, like sweet potatoes, before and after training.

What workout plan did Melissa Alcantara give to Kim?

Kim Kardashian
Kim Kardashian | Rodin Eckenroth/Getty Images

For the glutes, Alcantara suggests 4 sets of 30 bodyweight plyo sumo squats. For the uninitiated, plyo is short for plyometrics, also called jump training. What that means is these squats will make you jump are some of the toughest you can do.

Next up she says to do lateral band squat walks, 4 sets of 20. This requires putting a band above the knees and walking sideways while maintaining the squat position.

The last exercises in the booty set are called glute ham raises, and require 4 sets of 8-12 reps. Normally these are seen done at the gym on a machine, but at home, she says you can use a couch, bench, or heavy dumbbell to prevent your feet from raising as you perform it.

The routine doesn’t end there, she goes on to list three more exercises for abs: lying straight leg lifts (4 x 20), band rope crunches (4 x 30), and v-ab crunches “Mel’s style” (4 x 20).