I trained like Jennifer Lopez – I learned that

Editor Julia Poggensee tested Jennifer Lopez's exercise.  One of the exercises is medicine ball Russian twists.

Editor Julia Poggensee tested Jennifer Lopez’s exercise. One of the exercises is medicine ball Russian twists.
Julia Poggensee

Jennifer Lopez is known for her defined and curvaceous body. Even at the age of 52, the singer and actress is still fit. How does she do it? JLo’s trainer, David Kirsch, revealed, among other things, to the American “Vogue” how she trains her. Business Insider editor Julia Poggensee tested the exercise.

Therefore, López not only relies on boxing training, but also on strength exercises. He also integrates resistance bands, dumbbells and a medicine ball into his workout.

Our Editor’s Takeaway: Resistance bands and bodyweight exercises are great for home workouts. In addition, the exercises require all muscle groups and are therefore a good complement to boxing, jogging or cycling. I would adjust the reps to my personal training level and also start with a short cardio session.

World star Jennifer Lopez is known for her songs and movies, but also for her shapely body. With the help of her famous trainers David Kirsch and Dodd Romero, she defines her curves almost every day. The singer does not look at her age of 52 years. But what are your training secrets? Kirsch revealed to US Vogue that Jennifer Lopez pays close attention to her needs, especially restful sleep, a healthy diet, and plenty of exercise and regular sports. The Hollywood star even uses smart fitness equipment to track her sleeping habits. Speaking of her workout routine, the personal trainer says, “Jennifer and I do a lot of platypus walks from a wide stance. Also known as a sumo walk. It’s great for the inner thighs and glutes.” From time to time, Lopez also does boxing drills to build stamina. In an interview with Oprah Daily, Dodd Remoro added that the singer works out four to five times a week for an hour each time.

I tried a workout from David Kirsch who also trains with Jennifer Lopez. For the exercises you need resistance bands and a medicine ball. If you want, you can also integrate dumbbells into the workout. Ideally, repeat each exercise ten to 15 times, for a total of three sets. Beginners can also start with fewer reps and build up slowly.

1. Reverse lunges

Reverse lunges train the entire thigh and the back of the leg.

Reverse lunges train the entire thigh and the back of the leg.
Julia Poggensee

Training begins with reverse lunges, that is, lunges. For the classic exercise modification, you start in an upright position and take a big step back. The front knee should remain on the heel. Keep your back straight so your body weight is evenly distributed on both legs throughout the movement. Hold the exercise briefly and then slowly return to the starting position.

2. Medicine ball plank

You can intensify planks by supporting yourself with your upper arms on a medicine ball.

You can intensify planks by supporting yourself with your upper arms on a medicine ball.
Julia Poggensee

Planking is one of the most popular exercises that enriches almost every workout. The forearm brace mainly strengthens the middle part of the body, but also the back, leg muscles, chest and buttocks. Regular decking can improve posture and even prevent back pain. It is important that you keep your back straight and do not slouch. The elbows are below the shoulders, the forearm perpendicular to the body. To intensify the plank and thus increase the level of difficulty, you can rest your forearms on a medicine ball. Beginners try to hold the exercise for 30 seconds first, advanced users should be able to do 60 seconds.

3. Plank with taps on the shoulders

Another variation of planking: Taps on the shoulders challenge the stability of the body and train the abdominal muscles.

Another variation of planking: Taps on the shoulders challenge the stability of the body and train the abdominal muscles.
Julia Poggensee

This exercise is intended to be a variation of the parquet. According to my trainer, the push-up position is easier and at least as effective. This way, you won’t slide sideways as easily during the movement, so you’ll be able to maintain better posture. From the pushup position, lift one arm off the floor and touch the opposite shoulder with one hand. Then you switch sides. So the right hand touches the left shoulder and the left hand touches the right shoulder. After ten repetitions, you can briefly release the movement and then do two more sets.

4. Bicep curls with resistance bands

The biceps curl with resistance bands trains the flexors of the arms.

The biceps curl with resistance bands trains the flexors of the arms.
Julia Poggensee

Resistance bands are also used for this exercise. Stand on the band and actively pull it toward your shoulders. The band should now be at shoulder height; then the tool is the ideal length for you. Roll your shoulders back and lock your elbows to your sides while keeping your arms straight. Now bend both arms at the same time until your hands are as close to your shoulders as possible. The elbows remain in position throughout the movement.

Biceps curls train the entire arm musculature, especially the biceps, that is, the flexors of the arm, and the muscles of the upper arm.

read too

Three exercises are enough to train the whole body at home

5. Triceps Extension

The triceps extension is an exercise for both the triceps and the abdominal muscles.

The triceps extension is an exercise for both the triceps and the abdominal muscles.
Julia Poggensee

The triceps extension increases arm strength and trains the front and back of the upper arms.

The triceps extension increases arm strength and trains the front and back of the upper arms.
Julia Poggensee

Now it’s time for the forearms, the triceps. Hold the dumbbell firmly with both hands and raise it behind your head with your arms almost straight. Raise the dumbbell until it points toward the ceiling, just above your head. Then bring your arms back to the starting position.

read too

The twelve best exercises for trained arm muscles – without weights

6. Russian twists

Russian twists primarily work the lateral abdominals.

Russian twists primarily work the lateral abdominals.
Julia Poggensee

So that the abdominal (lateral) muscles are not neglected, now is the time to rotate your upper body, also known as Russian twists. The exercise trains not only the abdominal muscles but also the torso, shoulders, and hips. It is best to add a medicine ball or dumbbell. First, sit up straight and lean back slightly, keeping your hands loose in front of your chest. The legs are slightly bent, the feet placed on the heels. Now turn your upper body to the right side, hold briefly and then turn to the left side.

7. Additions: Overhead Slams and Medicine Ball Squats

To train her butt, JLo also does squats or squats. You can do it with your own body weight or intensify it with weights. Start in an upright position, feet should be parallel to each other. Now lower yourself slowly as if you wanted to sit on a chair.

For overhead shots you need a medicine ball. Stand shoulder-width apart and guide the ball over your head. From this position, throw the ball directly to the ground and catch it again. Repeat the exercise about ten times.

My verdict on JLo’s workout

I really enjoyed the training. In my opinion, all important muscle groups are trained, from the leg muscles to the stomach, back, shoulders and buttocks. Especially in the muscles of my arms, I notice a pull just a few hours after training. Tools like resistance bands, dumbbells, and a medicine ball take training to a new level. Everyone can vary here, depending on what you have ready at the moment. Resistance bands in particular are a popular fitness device for home workouts, which is why the exercises are ideal for home use. So you don’t have to go to the gym. You can also try your hand at speed with squats, Russian twists, and overhead punches. Sometimes you can do the exercises slowly, sometimes faster, that trains your endurance.

I also recommend combining strength exercises with a portion of cardio to loosen up your muscles and prepare them for training. For example, you can jump rope, jog, or use the treadmill or bike at the gym. Because David Kirsch continues to adapt the training, Jennifer Lopez’s training remains varied and the muscles receive new impulses, which is important for muscle building.

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