Jennifer Lopez shares her backyard full-body workout, and it’s surprisingly doable

Jenifer Lopez is #bodygoals there is no other way to say it. The 54-year-old actress, singer and dancer has long been admired for her physique, including her sculpted rear, toned arms and chiseled abs.

The singer recently announced that she will be touring this summer. If you’re wondering what training Lopez is doing to build strength and endurance to perform 30 shows between June and August (and maintain her enviable figure), we’ve got good news: she gave us a sneak peek into her fitness routine in an Instagram video posted. the weekend. And it turns out that when it comes to fitness, celebrities really are just like us. Even those with sculpted muscles who seem to age backwards, like Jennifer Lopez.

The circuit-style routine she shared includes eight exercises that target the arms, legs and core for a full-body workout. And while some of the exercises are more advanced, they don’t require any special equipment, gym memberships or celebrity trainers. All you need is a backyard and a pair of dumbbells to train like Jennifer Lopez.

Jennifer Lopez Circuit Training

“This is a great full-body workout set up like a circuit,” says Mansour. “I recommend doing 10 reps of each exercise (starting with the 10 biggest stretches in the world, so five on each side!) and then repeating the circuit a total of 3 times.”

Mansour says that with modifications, this workout is accessible at all levels. Note that Lopez is performing advanced versions of many of the exercises. “His exact workout moves are more intermediate or advanced if you follow his exercises to a T!” she adds.

The longest stretch in the world

If you only do one stretch, this should be it. “This is an excellent full-body stretch that can be performed dynamically before a workout, meaning you can keep it moving rather than holding it for a few breaths as you would at the end of ‘a workout,’ says Mansour. “Doing this a few times on each side is a great way to open up your hips, glutes, chest, back and shoulders, and you’ll feel great about your body!”

How: Start on your hands and knees. Step forward with your right foot and bend forward so that your right knee is over your right ankle and you feel a stretch in your left hip flexor. Tuck your left toes underneath and extend your left leg straight back so that your leg is off the floor. Place your left hand on the ground inside your right foot and then turn to the right, reaching your right hand toward the sky. Pull the naval towards the spine and look at the right hand. Hold for 10 seconds. Repeat on the opposite side.

Side climbs

“This is a great upper body exercise to really work your shoulders,” says Mansour. “However, I advise people to only lift the weights as high as the shoulders to maintain proper form and not recruit the trapezius muscles of the neck.”

How: Stand with your feet hip-width apart. Hold a dumbbell in each hand. Let your arms rest at your sides, palms facing your body. Then extend your arms out to the sides, up and away from your body to shoulder height. Slowly return to the starting position. Repeat for 10 reps.

Squat presses

“This is a full body exercise, also called a compound exercise, that works your quads, glutes, and hamstrings…add a twist on the weights to make this a biceps and shoulders workout too!” says Mansour. “Be sure to press through your heels when you come up from the squat to really work the back of your legs. Engage your abs during this exercise to support your lower back and work your core!”

How: Hold the weights at your shoulders with your feet hip-width apart, toes straight, and knees over the second and third toes. Bend your knees and sit on your heels with your elbows pointing toward your knees, keeping your chest up as you breathe. Return to standing, exhale and press your arms overhead and parallel to each other, engaging your core and glutes. repeat

lunges

” Lunges are a great calorie burner and work your glutes, hamstrings, quads and calves,” says Mansour. “If a lunge is too long or too forward, you can do a forward or backward standing leg lift. You can also drop the dumbbell and lunge without the added weight for a modification.”

How: Stand up straight with your feet hip-width apart. Step forward with your right foot, bending your knee to a 90-degree angle. The left knee, when bent, should also be at a 90 degree angle. After holding the lunge for a few seconds, press down through the heel of the right foot and press through the right buttock to return to a standing position. Repeat all steps on the left leg. (Alternate between right and left leg, doing 10 reps on each side.)

Tricep kicks

“This exercise targets the back of your arms, and like Lopez, make sure to keep your elbows hugged out to your sides to really target those triceps,” says Mansour.

How: Stand with your feet hip-width apart, knees slightly bent. Hold a weight in each hand and let your arms hang at your sides. Hinge at the hips so that the chest is tilted towards the floor. Hug your elbows to your sides and straighten your elbows in a row. From there, keep your elbows still and extend your forearms toward the back of your triceps. Return to row position and then repeat.

Bicep curls

“This is one of my favorite arm exercises for building muscle and toning the upper arms!” says Mansour. “I advise keeping the elbows tucked in to the sides rather than letting the elbows go out to the sides to maintain the integrity of the exercise.”

How: Stand with your feet hip-width apart. Holding a dumbbell in each hand, relax your arms so they hang at your sides. Make sure your palms are facing forward. Keep your shoulders back and down, pull your abs in, and gently bend your knees. Bend your elbow and pull the dumbbells toward your shoulders. Make sure to keep your elbows hugging the sides of your body. Lower both weights slowly. Exhale as you lift the weights and inhale as you lower them.

Reverse crunch

“Instead of holding your hands behind your head and lifting your abs, Lopez does a reverse crunch and starts with your knees and legs up and then uses your abs to lift your hips, glutes and lower back of the floor for the crisis”. says Mansour. “Straightening your legs as much as possible makes this ab exercise very advanced!”

How: Lie on your back with your arms at your sides. Squeeze your abs and lift your legs to the sky. (For an easier modification, bring your legs into a 90-degree tabletop position instead of extending them straight out.) Next, engage your core as you lift your hips off the floor and your feet toward the sky. Keep your entire upper back on the floor. Come back down and touch your feet to the floor. Repeat the steps, remembering to breathe slowly as you squeeze your abs.

Pilates rollover with the touch of the feet

This is a more advanced yoga move that engages the core and also stretches the entire back of the body. “This exercise is Pilates-based and works your abs, as well as challenging your entire core,” says Mansour. “This is an advanced exercise and I recommend doing the twist to start or just sitting and doing the toe taps.”

How: Start lying on your back with your arms at your sides with your palms on the floor. Use your core to lift your hips toward the sky and straighten your legs. Keeping your legs straight, slowly lower your feet toward your head. Lower them as far as you can while keeping your legs straight, aiming to let your toes rest gently on the floor behind you. Keep your palms pressing into the floor for support. If you can’t reach the floor while keeping your legs straight, go as far as you can and then use your hands to support your lower back. Keep your abs tight and keep space between your chin and chest to keep your throat open. Hold for a few seconds and then roll down your spine to return your back, butt, and then your legs to rest on the floor. Once your lower body is flat on the floor, use your abs to pull your upper body into a sitting position, then pivot forward at your hips to reach your toes. Slowly lower back to the starting position and repeat.


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