Jennifer Lopez Pole Dance Workout – FITBOOK

Jennifer Lopez is currently streaming her documentary Halftime on Netflix. It’s about her career, rocky starts, successes, losses, and her triumphant appearance at the Super Bowl in 2020. The 52-year-old even learned to pole dance for this.

There is no doubt, at 52 years old, Jennifer Lopez is in her prime. She thanks in part to the workouts she does with Hollywood fitness guru David Kirsch. But as you can impressively see in the documentary of hers, which is currently running on Netflix, she also learned to pole dance for her hit movie “Hustlers” and for the Super Bowl performance that took place a a little later. And that’s where her muscles, which she had trained for many years, came in handy, as her trainer Johanna Sapakie revealed.

Pole dance – the full body workout

If you want to not only hold the bar, but also move gracefully, you need to use your entire body, from your holding hand, strong arms, and a stable core to your thighs and stretched out legs and feet. “Everything works together to create the movement,” Lopez’s pole dance coach told Women’s Health. “When your whole body is working, you are more successful than just relying on one set of muscles. For example, if you have strong abs, they can support the rest of your body and your arms don’t have to do as much work.”

She advises pole dancing beginners: “It’s best to divide the training evenly among the individual body parts so that at the end each body part makes its contribution to the pole.”

Also interesting: Pole dance – complex training for the whole body, not only for women

Did dancing help J.Lo pole dance?

Jennifer Lopez already brought important skills to pole dance training. Before starting as an actress and singer, she was a professional dancer. But the 52-year-old was still a beginner at pole dancing. However, his trainer revealed that because of his dance background, J.Lo understood the instructions faster and was able to learn the moves faster than possibly others without dance skills.

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Strengthen muscles with cross training

Away from pole dancing, J.Lo trained, with a particular focus on abs. The lower body and back were also specifically trained before going on the pole to learn and practice the actual choreography.

4 months of training for the Super Bowl

To get in shape for her movie Hustlers, J.Lo took a crash course in pole dancing that lasted “only” eight weeks. For the Super Bowl performance, the singer and her coach stepped up training again. They trained for four months, four to five days a week. After studying the basics of the film, J.Lo wanted to take advantage of that for her mega performance, learning more tricks and incorporating her background dancers into the choreography. By the way, excerpts from the arduous preparation for the Super Bowl can also be seen in Jennifer Lopez’s Netflix documentary.

Jennifer Lopez at the 2020 Super BowlPhoto: Getty Images

Jennifer-Lopez’s “normal” exercise routine

As a dancer, actress and musician at the same time, a fit body is also important to J.Lo beyond specific movie roles or stage appearances. That’s why she often trains with celebrity promoter David Kirsch, who has already sent stars like Heidi Klum and Liv Tyler to the treadmill. Her main task: put together a hard-hitting training regimen that will keep every part of the famous singer and actress in top condition. In addition to her bottoms, which have been J.Lo’s trademark for 20 years, this also includes a six-pack. Her personal trainer revealed a while ago to the American magazine “Hello” which training routine the 52-year-old megastar uses.

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Circuit of 11 exercises of 60 seconds each – optional equipment

The training developed by Kirsch for Jennifer López consists of 11 exercises and, according to the expert’s recommendation, they should be performed two to three times a week for 45 to 60 minutes each. She can use the recommended sports equipment for this, but can also go without if necessary. Complete each exercise for one minute. If sides have to be switched during training, only for 30 seconds at a time.

1. Sumo Squads

Stand tall so that your feet are slightly wider than your shoulders. Point your toes out and slowly squat down deeply. Hold the bottom position, exhale back to the starting position, and repeat. J.Lo uses a medicine ball for greater effectiveness.

2. Reverse lunges

This refers to back lunges. Stand up straight with your feet parallel, hip-width apart. The upper part of the body is erect. Step back with one leg until your knee touches the ground. The front knee should form a 90 degree angle. Return to the starting position and repeat with the other leg.

3. Plank (optionally with a medicine ball)

Get into a plank position, optionally holding a medicine ball in your hands. “Make sure your hands are in line with your shoulders,” Kirsch says. The best exercise for toned abs. In this How To, you can also discover what the ideal position for planks is like and what variants there are.

4. Lateral lungs

Start standing with your hands on your hips. Do a wide side lunge with one foot until your knee reaches a 90-degree angle. The other leg remains straight, as does the back. The upper part of the body goes slightly forward. Also return to the starting position and repeat with the other leg.

5. Dumbbell row (with dumbbells)

Return to plank position, hands down on the dumbbells. Alternately lift a dumbbell, driving your elbows toward the ceiling. Repeat 30 times per side.

6. Shoulder taps

Remain in plank position (no dumbbells). Then pat each other’s shoulders.

Also interesting: 15 minutes of training as a couple to do at home

7. Side Planks

Now a short break is announced. If not, one follows the Quintessential bodyweight exercise for a narrow waist. To do this, lie on your side with your weight on your forearm. Now raise the pelvis, the body forms a straight line. Keep your free arm in the air. After 30 seconds, repeat on the side of the body. A pro also demonstrates the exact execution of this exercise, including variations, in this video.

8. Overhead Slams (with medicine ball)

This requires a heavy medicine ball. Hold it above your head with your arms outstretched and “punch” it to the ground with all your strength. Repeat. This exercise is one of his favorites, says David Kirsch.

9. Torso rotation (with resistance band)

The standing rotation exercise mobilizes the spine and stabilizes the entire trunk. The starting point is to stand with your toes slightly pointed out. “Bend your legs. Knees are locked. Arms are straight. And rotate,” Kirsch says. Chest rotates alternately to the side, keeping pelvis straight forward. The exercise is even more effective with a resistance band ( just place it somewhere at shoulder height, grab and twist around the resistance).

Also interesting: Halle Berry explains her new fitness routine at her home gym

10. Row squat and bicep curl (with resistance band)

Stand up straight with your feet on the resistance band. Hold both ends with your hands. Squat down, pulling the band toward his body as he stands up.

11. Triceps extensions (with resistance band)

Stand on the resistance band again. Instead of reaching forward, reach back to reach your ligaments. From this position, pull the straps towards your face.

After training, it is important to relax enough. So according to Kirsch, now would be the perfect time for a sauna session…if you have one in your basement.


And what do you have to eat to look like this?

As J.Lo revealed to US Weekly, she relies on clean eating and a low-sugar diet. Her breakfast is liquid: in the morning she drinks a protein shake from her own brand, Bodylab, with a decaf coffee. For lunch she loves zucchini, bell peppers or broccoli, which she eats with a piece of salmon. At night there is quinoa in López with, for example, chicken or pork fillet.

Also interesting: This is what Jennifer Aniston eats in a day

Jennifer Lopez’s body: only possible through strict training and a private chef

In total, it is said that he consumes 1,400 calories a day. (that is, about 500 fewer than a woman her age should eat without gaining weight), apparently strictly controlled by a nutritionist/chef. Still doesn’t sound like a resignation. He is on the show when it comes to alcohol. Not only does Jennifer Lopez stick to her exercise plan, she’s committed to keeping her hands and lips off champagne, wine, and the like for years, with very rare exceptions. To do this, she must drink copious amounts of cold water, which is known to stimulate her metabolism.

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