Train like J.Lo: 11 exercises of her workout

According to fitness guru David Kirsch
Jennifer Lopez: The 11 best exercises of her workout

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Who doesn’t dream of having a top figure like superstar Jennifer Lopez? Her 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. Luckily for us, the trainer of the rich and famous from Hollywood chats from time to time out of the box: the US magazine Hello For example, he just revealed the tough workout 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 does circuit training two to three times a week for 45 to 60 minutes each to keep in top form. The training plan consists of eleven exercises – each of which should be carried out for 60 seconds. If you change sides during an exercise, only 30 seconds each. You want to try the tough workout? Here we reveal the individual exercises in detail:

1. Sumo Squads

For this exercise, stand up straight with your feet slightly wider than your shoulders. Then, turn your toes outward and slowly squat deeply. Hold this position for a moment and on the 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 keep.

2. Reverse lunges

This exercise is a backward lunge. Stand up straight again, this time with your feet parallel and hip-width apart. The upper body remains upright. Then step back with one leg until the knee touches 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

Get on all fours first. Then stretch your legs back and push yourself up on tiptoe, supporting your upper body on your forearms – it is therefore a forearm support. It is important that the shoulders are parallel to the hands. For a higher level of difficulty ala Jennifer Lopez, you can also hold a medicine ball with your hands.

4. Lateral lungs

This time it’s side lunges. Stand up straight and put your hands on your hips. Then do a large side lunge with one leg until the knee reaches the 90 degree angle. The other leg and back remain in a straight position, Lean your upper body slightly forward. Slowly push yourself back to the starting position and repeat the exercise with the other leg.

5. Dumbbell Row

For this exercise you should dumbbells to use. Return to the plank with your hands resting on the dumbbells. Then alternately lift one dumbbell at a time – make sure that your elbows move towards the ceiling. You should repeat the exercise 30 times per side.

6. Shoulder taps

For this exercise, you also go into the plank, but this time without dumbbells. Now alternately pat each other’s shoulders with your hands. This exercise is repeated 30 times on each side.

7. Side planks

This exercise is ideal for a slim waist! Lie on your side and support your weight on your forearm. Then raise the pelvis so that the 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 overhead with your arms outstretched, then forcefully slam it to the ground. Do as many repetitions as you can in 60 seconds. If you have a sensitive floor and/or don’t want to disturb the neighbors, it’s better to do this exercise – which is one of David Kirsch’s favorites – outside.

9. Torso rotation

This exercise mobilizes the spine and can stabilize the entire trunk. Stand up straight and turn your toes slightly outward. Then bend your legs, keeping your arms straight. Then alternately twist your chest to one side at a time. Make sure your pelvis stays straight forward: using a resistance band makes the exercise even more effective. You can attach it somewhere at shoulder height, grab it and perform the rotation with resistance.

10. Squat with row and bicep curls

A simple exercise with a somewhat complicated name, which you can also use in resistance band need. Stand on the band, holding the ends with both hands and crouch. When you get up, pull the band up towards your body.

11. Triceps extensions

You will also need a resistance band for this exercise. face it again but this time reach backwards and from there pull the straps towards your face.

After the workout comes relaxation

The training is extremely strenuous – after each session you should take enough time to allow the body to recover. For example, David Kirsch recommends going to the sauna for optimal relaxation.

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Bridget

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