Mel Fury Pro Bikini World Champion

Short on time or getting back into your training routine? Save this one! 💪

These 5 exercises cover your whole body with a combination of pushing, pulling and lower-body movements—giving you an effective full-body workout without spending hours in the gym.

Keep the weights manageable, focus on quality movement and remember: better ex*****on is more important than heavier weight.

💪🏼 Arnold Press
💪🏼Bench Press
💪🏼 DB deadlift
💪🏼DB Side Raise
💪🏼Seated Row
Add in Squats or replace deadlift for a compound lower body alternative

Complete 3–4 rounds, with 8–12 reps of each exercise.

Simple. Balanced. Effective. 🔥

Need help getting back into a structured routine? DM ‘TRAIN’ and let’s get started. 💪🏼

“How do I get a bum like yours?” 🍑

Well… it’s definitely not by sitting on it 😅

Train lower body at least twice a week, with a minimum of 3 glute-focused exercises each session or 12–20 quality working sets per week for glutes.

And train with INTENT.

Don’t just throw weight around trying to lift the heaviest in the room. Focus on engaging the muscle, creating strong neuromuscular connection and generating real mechanical tension through controlled reps.

Growth comes from:
🔥 Progressive overload
🍽️ Proper nutrition to refuel and recover
😴 Enough rest to actually build muscle

The gym provides the stimulus… but the results come from the combination of training, recovery and consistency.

Glutes aren’t built overnight — they’re built rep by rep. 👊

Comment “GLUTES” if you want to know how to build a b***y

From coaching clients and posing sessions to my own training, dog walks and everything in between… fueling my body matters 💪🏼

And it’s exactly what I teach my clients too — stay consistent with your nutrition so you can perform at your best.

Grateful for meals that are ready when I am — high protein, nutritionally balanced, and no time wasted in the kitchen.

Less cooking. Less washing. More energy to train, recover, and show up at my best 🔥

Order at www.food4fitness.com.au
Discount code: MELFURY10

What does an ANB PRO Fitness Model eat in a day?

Keeping my nutrition consistent is easy with Food 4 Fitness.

makes meal prepping much easier with no mess, no fuss AND these nutritious meals are delivered straight to my door.

Here’s an example of what I eat in a day

Meal 1 F4F Lean egg bake 220kcal
Meal 2 F4F meal Chicken Breast souvlaki seasoning with sweet potato mash and greens 434kcal
Meal 3 Yoghurt, fruit & nuts snack 300-320kcal
Meal 4 F4F meal Chilli Con Carne with rice 417kcal

This 1400kcal would be perfect when I’m eating in a deficit, so for maintenance calories I would definitely be adding more carbs to my customised meals as well as an extra snack between my breakfast and lunch to bump me up to 1800-2000kcal.

Perfect to meet the demands of daily life and my training routine!

Order at www.food4fitness.com.au
Discount code: MELFURY10