According to fitness guru David Kirsch
Jennifer Lopez: The eleven best exercises in her workout
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Who doesn't dream of having a top figure like superstar Jennifer Lopez? Your trainer David Kirsch has now revealed which exercises J. Lo includes in her workout routine. And anyone can easily imitate them!
Admittedly, not all of us can afford a fitness guru like David Kirsch as a personal trainer. Fortunately for us, the coach of the rich and famous from Hollywood chats from the sewing box every now and then: the US magazine Hello For example, he just revealed the tough training plan he created for Jennifer Lopez. With exercises that each of us can imitate!
Circuit training two to three times a week
According to Kirsch, J. Lo trains for her top form two to three times a week for 45 to 60 minutes each in circuit training. The training plan consists of eleven exercises – each of which should be performed for 60 seconds. If you change sides during an exercise, only 30 seconds at a time. Do you want to try the tough workout? Here we reveal the individual exercises exactly:
1. Sumo Squads
For this exercise, stand up straight so that your feet are slightly wider than your shoulders. Then, turn your toes outward and slowly crouch deeply. Hold this position for a moment and as you exhale, push yourself back to the starting position. Tip: To make the exercise even more effective, you can do one at the same time Medicine ball hold.
2. Reverse lunges
This exercise is about lunges that are performed backwards. Stand upright again, this time your feet are parallel to each other and hip-width apart. The upper body remains upright. Then step back with one leg until the knee hits the floor. Make sure your front knee is at a 90-degree angle. Move back to the starting position and repeat the exercise with the other leg.
3. Plank
First get into the quadruped position. Then stretch your legs back and push yourself on your toes, supporting your upper body on your forearms – So it is a forearm support. It is important that the shoulders are parallel to the hands. For a higher level of difficulty like Jennifer Lopez, you can also hold a medicine ball with your hands.
4. Lateral lunges
This time it's about sideways lunges. Stand up straight and put your hands on your hips. Then, do a large side lunge step with one leg until the knee reaches the 90 degree angle. The other leg and back remain in a straight position, you lean your upper body slightly forward. Slowly push yourself back to the starting position and repeat the exercise with the other leg.
Circuit training: how to harden all your muscles
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5. Dumbbell Row
For this exercise you should Dumbbells use. Get back on the plank with your hands resting on the dumbbells. Then you take turns lifting one dumbbell at a time – make sure that your elbows move towards the ceiling. You should repeat the exercise 30 times on each side.
6. Shoulder taps
For this exercise, too, go to the plank, but this time without the dumbbells. Now alternately tap your hands on the other shoulder. This exercise is also repeated 30 times on each side.
7. Side planks
This exercise is ideal for a slim waist! Lie on your side with your weight on your forearm. Then raise your pelvis so that your body forms a straight line and raise your free arm in the air. Hold for 30 seconds, then switch sides.
8. Overhead slams
You will also need a medicine ball for this exercise. Hold it above your head with your arms outstretched, then force it to slam onto the floor. Do as many repetitions as you can in 60 seconds. If you have a sensitive floor and / or don't want to disturb your neighbors, you should do this exercise – which, by the way, is one of David Kirsch's favorites – better outside.
9. Torso rotation
This exercise mobilizes the spine and can stabilize the entire trunk. Stand up straight and slightly twist your toes outward. Then bend your legs, keeping your arms straight. Then you rotate the rib cage alternately to one side at a time. Make sure that the pelvis remains straight forward: a resistance band will make the exercise even more effective. You can attach it somewhere at shoulder height, grab it and do the rotation with resistance.
10. Squat with row and bicep curls
A simple exercise with a somewhat complicated name that you can also refer to in Resistance band need. Stand on the tape, holding the ends with both hands and crouch down. When you get up, pull the band upwards in the direction of your body.
11. Tricep extensions
You will also need a resistance band for this exercise. Stand on it again This time, however, reach back and pull the straps from there towards your face.
Relaxation follows after the workout
The training is extremely strenuous – after each unit you should take enough time so that the body can recover. David Kirsch, for example, recommends going to the sauna for optimal relaxation.