Plus, the one game-changing tool fitness guru David Kirsch says you need post-workout.
If your effort to step into a “new year, new you” fitness regimen fell flat, consider one of the workouts Jennifer Lopez has sworn by during the pandemic to stay in tip-top shape.
If you take one look at the Hustlers star, it’s easy to see that her fitness routine is not for the faint of heart, but you can do this one all at home with minimal equipment.
All you’ll need is a medicine ball, gliders, dumbbells, and a resistance band to knock it out. It’s a 4-circuit workout that includes sumo squats, lunges, planks, and more.
As for the post-workout tool David recommends, it’s MiHIGH’s popular infrared sauna blanket, which launched in May 2020 in the UK and quickly sold thousands. It uses infrared heat to detoxify the body, and burns calories, improves sleep, reduces stress, and boosts collagen. It also reduces inflammation, promotes blood flow, and releases toxins.
David recommends that it is used 2-3 times per week for 45 – 60 minutes for the best results.
Take a peek at the full breakdown for J.Lo’s workout below.
Perform each exercise for 1 minute. If exercise involves alternating sides – do them for 30 seconds on each side.
1. Sumo Squat with Medicine Ball
Stand up straight while opening up your legs so they’re slightly wider than your shoulders. Keep your toes pointed outwards. Come down into a squat while holding a medicine ball straight ahead. This targets inner thighs, abs and glutes.
2. Reverse Lunges
Step backward with one of your legs. Bending your back leg so your back knee nearly touches the ground. Your front knee should be parallel to the ground. In order to avoid injury, keep your ankle and knee aligned.
3. Plank on a Medicine Ball
Place your medicine ball on the floor and hold onto it while performing a 30-second plank. “Make sure your hands are aligned with your shoulders and your core is engaged” says Kirsch. Your abs will feel like they’re on fire.
4. Lateral Lunge
Keep your right heel on the glider, then your foot out while moving your body down (a lateral lunge!). Do the same on the other side. This targets your glutes.
5. Dumbbell Row to Tricep Extension
Using dumbbells, start off in a plank pose and bring your left elbow (the hand holding the weight) up toward the ceiling and extend toward the back. Do 10 reps on each side.
6. Shoulder Taps
“From a plank position, keep your hips squared off,” says Kirsch. Then, begin tapping your shoulders with opposite hands.
7. Side Planks
Rest on your side before putting your weight on your forearm while keeping your hips up high. Keep your opposite arm up, and place that same hand on your head before using that elbow to reach toward your abs.
8. Overhead Slams with Medicine Ball
This move requires a medicine ball. Keep your arms straight overhead and legs shoulder-width apart, slam down the medicine ball on each side. This move is a clear fan favorite.
9. Torso Rotation with Resistance Band
“Bend your legs. Knees are locked. Arms are straight out. And rotate,” Kirsch says. Holding on to a resistance band the entire time, pulling across your body, keeping your core tight to target your obliques.
10. Squat with Row and Bicep Curls with Resistance Band
Using resistance bands, squat down, then as you come up, bring the band toward your body and curl.
11. Tricep Extensions with Resistance Band
Standing with your back toward the resistance bands, reach for them and bring them straight overhead, past your face.