The workout moves that keep Melissa Wood in such incredible shape

The workout moves that keep Melissa Wood in such incredible shape

The secret to looking like a Sports Illustrated Swimsuit model! As A-list trainer Melissa Wood WOWS in Rookie shoot for magazine, FEMAIL reveals the butt-busting workout moves she uses to hone her incredible figure

  • Melissa Wood-Tepperberg, 40, is Sports Illustrated Swimsuit newest rookie 
  • Fans are dying to know how to get her toned figure 
  • Now, her followers can use these workouts to get her killer physique  

Fitness trainer Melissa Wood-Tepperberg left more than a few jaws on the floor when Sports Illustrated Swimsuit announced her as their newest rookie – sharing a series of images in which she flaunted her incredibly trim and toned figure. 

While fans weren’t shocked to see a a model with an incredible physique in the magazine, Melissa is set apart from her fellow SI Swimsuit stars thanks to her cult-like following of fans who obsess over her yoga and Pilates-inspired moves. 

The 40-year-old also has a slew of celebrity devotees, including Gwyneth Paltrow, 50, and Kiki Palmer, 29, following in her footsteps as the fitness influencer has perfected the art of trimming down her body while helping others get their dream figure. 

Now, FEMAIL has revealed her favorite moves that followers can use to work up a sweat in to get one step closer to looking like the Sports Illustrated Swimsuit Rookie. 

Melissa Wood-Tepperberg is dropping jaws after Sports Illustrated Swimsuit announced her as their newest rookie

She is leaving many wondering how they too can achieve her toned physique

The 40-year-old brunette bombshell has gained a cult-like following with her killer yoga and Pilates moves that see turning heads with her trim figure

https://youtube.com/watch?v=yPY2e7KdrGo%3Frel%3D0%26showinfo%3D1%26hl%3Den-US

When news broke that the New York native was selected, she took to her Instagram to squeal with excitement. 

She wrote, ‘Screaming, crying, chills all over,’ after the publication revealed she was their newest rookie for their 2023 issue, which hits newsstands in May. 

Melissa is the founder of MWH and the host of Move with Heart Podcast, a meditation teacher, certified yoga and pilates instructor, and a health coach. 

MJ Day, Editor in Chief of Sports Illustrated Swimsuit, on Melissa joining the issue as a Rookie: ‘Melissa blows me away both personally and professionally.

‘She leads with passion and compassion while providing accessible and attainable outlets for women to evolve and grow their physical and mental well-beings.

‘We couldn’t be more excited to name Melissa as one of our rookies for the 2023 issue, celebrating her successes as a woman, mother and entrepreneur.’

Start off with a burn! Get ready to sweat with one of Melissa’s favorite moves – a classic plank    


In a 30-minute workout video for Aerie , Melissa performed some of her favorite exercise moves

One of the trainer’s go-to workouts is the classic plank that sees you laying on your elbows and tightening your core to get a good burn going

In a 30-minute workout video for Aerie, Melissa performed some of her favorite exercise moves. 

One of the trainer’s go-to workouts is the classic plank that sees you laying on your elbows and tightening your core to get a good burn going. 

In true fashion of meditation background, the instructor begins by taking a deep breathe in. 

Standing at the end of her yoga mat, Melissa encouraged viewers to give her a ‘big inhale’ while reaching their arms up over and exhaling. 

As you exhale, ‘fold your torso over your legs,’ and walk yourself out to come down to a four-arm plank. 

‘Drop the hips, plug your belly in and just hold it for ten [seconds],’ she said. 

She added that you should reach your heels behind you ‘like your reaching them to the wall’ and ‘drop’ your knees while squeezing your inner thighs.  

Perf that booty! Use leg lifts to work out your butt muscles

The trainer-turned model showed viewers how to perk their booty by performing two variations of leg lifts

The second variation of leg lifts sees viewers getting into the same position and extending their leg

One of the key aspects of Melissa’s workouts is stretching. 

The yoga instructor makes sure to stretch in between every move and encourages her fans to do the same. 

After staying ion plank position, you will perform a gentle stretch known as child’s pose. 

Sit on your heels with your knees spread mat distance apart and bring your head towards the floor while keeping your arms stretched out the front, this will calm your body and prepare your for the next exercise – leg lifts. 

The trainer-turned model showed viewers how to perk their booty by performing two variations of leg lifts. 

The yoga instructor makes sure to stretch in between every move and encourages her fans to do the same

Come up to all fours, before dropping down to your forearms. 

‘Press each finger pad into the mat, so press the palm down while your knees are directly underneath your hips, [keep] your elbows underneath your shoulders, and extend that right leg back,’ she explained. 

After extending your right leg back, drop your right leg back and tighten your core. 

Lift your leg just a tiny bit higher before dropping it an inch and squeeze your botty and heels for 10 seconds. 

At the end of the 10 seconds, hold your leg up while pointing your toes and creating tiny circles with your heels. 

The second variation of leg lifts sees viewers getting into the same position and extending their leg. 

But, instead of pulsing the leg up and down, you will bring your knee to your elbow and extend it again. 

Bike your way to fitness! Use bicycle crunches to get toned abs 

Next up, the fitness influencer broke a sweat as she showed fans how to do a killer workout move

‘Point your toes here, plug that belly in, drop your head and your hands while opening those elbows wide,’ she said before performing bike crunches

Next up, the fitness influencer broke a sweat as she showed fans how to do a killer workout move. 

Before starting bicycle crunches – which are known for the ab-burning sensation they give even the most toned few – the model brought her knees to her chest while laying on her back and stretched. 

Then, she started the workout. 

Laying on her back, Melissa lifted her left and right leg into ‘tabletop.’ 

‘Point your toes here, plug that belly in, drop your head and your hands while opening those elbows wide. Big inhale through your nose, and exhale,’ she said. 

The key to the workout is to go slowly and tighten tighten your core so you get more of a burn

After getting into position, extend one leg at a time and bring your knee back, twisting to touch your elbow to your knee. 

Then, repeat with the right leg. 

Straighten the right leg out a 45-degree angle and turn your upper body to the right to touch your elbow with your knee.  

The key to the workout is to go slowly and tighten tighten your core so you get more of a burn. 

You can also perform this workout by pedaling your legs out instead of bringing them in. 

 Tone your arms with arm circles!

The unintimidating move known as arm circles gets your blood flowing while toning the muscles in your shoulders, triceps, and biceps

You can do this move for one minute, with 30-second front-circles and 30-seconds on the back motions

The model even offered up her favorite workout to help tone your arms. 

The unintimidating move known as arm circles gets your blood flowing while toning the muscles in your shoulders, triceps, and biceps. 

And you can do it anywhere, no mat needed or other exercise equipment needed. 

Start by standing with your feet shoulder-width apart. 

Then, extend your arms straight out to your side so that they are parallel to the floor. 

Circle your arms forward using small controlled motions. 

You can adjust the size of your circles the further you get into the workout to achieve an even greater stretch in your triceps. 

Then, reverse the direction and repeat. 

You can do this move for one minute, with 30-second front-circles and 30-seconds on the back motions.

The move can also be performed with pulses. 

So, after performing your front arm circle, you can pulse for 10 seconds before switching to the back. 

Thigh and butt burn in one? The perfect workout known as squat pulses

While squats may have you dreading working out all together, this move will have you begging for a break, but if you stick it through, you will have abs like Melissa in no time

Once your in squat position, press your hands into prayer and begin dropping down an inch and lifting up an inch

Next up, everyone’s least favorite move with a twist. 

While squats may have you dreading working out all together, this move will have you begging for a break, but if you stick it through, you will have abs like Melissa in no time. 

Begin by opening your legs so that your feet are ‘externally rotated.’ 

‘Stand really tall and then I want you to open those legs so your feet are externally rotated. Take them nice and wide, spine is long and then tuck your tailbone towards your pubic bone. Plug your belly in and sink nice and low,’ the model explained. 

Once your in squat position, press your hands into prayer and begin dropping down an inch and lifting up an inch. 

Do this for 10 seconds and then hold the squat position for another ten seconds. 

Repeat this movement for about a minute. 

If you want to level up the burn level on this move, you can add arm circles to it. 

While holding yourself in squat position, extend your arms and start making small controlled circular motions. 

 Get arms like Melissa! Do back arm flicks to get one step closer to looking like the model


The fitness influencer performed a move known as back arm flicks to show viewers just how easy it is to get a sweat going

The model noted that this move was similar to ‘throwing something away at the ceiling’ like getting the ‘negative energy’ out of your body

Melissa offered up another arm workout to get your arm in top shape for the upcoming swimsuit season. 

The fitness influencer performed a move known as back arm flicks to show viewers just how easy it is to get a sweat going. 

She began by detailing how to get into position. 

‘Hinge your torso forward and keep your core really tight. 

And then, extend those arms straight back while keeping your arms facing back towards the ceiling,’ she explained. 

After getting into position, you will ‘relax’ your arms and ‘roll’ your shoulders down your back. 

Lift your palms up an inch and keep them back before dropping them down an inch for 10 seconds. 

Then, extend your arms straight out in front of you and throw them back. 

When throwing your arms back, flick your wrists up, to ‘throw away’ everything that ‘holds you back from becoming the best version of yourself.’ 

The model noted that this move was similar to ‘throwing something away at the ceiling’ like getting the ‘negative energy’ out of your body. 

 Cut out your old figure! Use scissors to tone your physique 


This move that sees you throwing your legs up offers a great burn to both your thigs and abs

The last move that has helped the model get her toned figure is known as scissors

The last move that has helped the model get her toned figure is known as scissors. 

This move that sees you throwing your legs up offers a great burn to both your thigs and abs. 

Before beginning his exercise, bring your knees to your chest and stretch. 

Then, extend both legs straight out. 

Bring your right leg back to your chest, 

Tuck your chin in towards your chest and and ‘reach that right leg long.’ 

Pull your leg just slightly towards you while pulsing your left leg. 

Then, switch legs and repeat for about a minute.  

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