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

By | March 28, 2024

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

The singer recently announced that she will be going on tour this summer. If you’re wondering what training Lopez does to build the 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 on an Instagram account. video posted this weekend. And it turns out that when it comes to fitness, celebrities are basically just like us. Even those with sculpted muscles that seem to age backward, 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 exercises are more advanced, they don’t require special equipment, a gym membership or a celebrity trainer. All you need is a backyard and some dumbbells to workout like Jennifer Lopez.

Jennifer Lopez’s circuit training

“This is a great full-body workout, set up like a circuit,” says Stephanie Mansour, a TODAY fitness contributor. “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 this training, with modifications, is accessible to all levels. Keep in mind that Lopez performs advanced versions of many of the exercises. “Her exact training moves are more intermediate or advanced if you follow her exercises to a T!” she adds.

The world’s largest piece

If you only do one piece, 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 a few times on each side is a great way to open the hips, glutes, chest, back and shoulders, and it feels really good on your body!”

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

Lateral elevations

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

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

Squat presses

“This is a full-body exercise, also called a complex exercise, that works the quads, glutes and hamstrings… she adds a twist to the weights to make it a biceps and shoulder exercise too!” says Mansour. “Make sure to press your heels down as you rise from the squat to really work the back of the legs. During this exercise, pull your abs in to support your lower back and work your core!”

How: Hold the weights on your shoulders with your feet hip-width apart, toes straight and knees over the second and third toes. Bend your knees and lean back on your heels with your elbows toward your knees, keeping your chest lifted as you inhale. As you return to standing, exhale and press your arms above your head and parallel to each other, squeezing your core and glutes. To repeat.

Fall out

“Lunges are a huge calorie burner and work the muscles of the glutes, hamstrings, quads and calves,” says Mansour. “If a lunge is too much or too advanced, you can do a standing forward or backward leg lift instead. You can also drop the barbell and do the lunge without the extra weight for an adjustment.”

How: Stand straight with your feet as wide as your hips. Step forward with your right foot and bend your knee to a 90-degree angle. Your 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 squeeze the right buttock to return to standing. Repeat all steps on the left leg. (Alternate between right and left legs and perform 10 reps on each side.)

Triceps kickback

“This exercise targets the backs of the arms and, like Lopez, make sure you keep your elbows at your sides to really target your 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 your chest is tilted toward the floor. Hug your elbows into your sides and pull your elbows up into a line. From here, keep the elbows still and extend the forearms back into the triceps kickback. Come back to the riding position and then repeat.

Biceps curls

“This is one of my favorite arm exercises to build muscle and strengthen the upper arms!” says Mansour. “I would advise keeping the elbows toward your sides rather than allowing the elbows to move away from the sides to maintain the integrity of the exercise.”

How: Stand straight with your feet hip-width apart. Hold one dumbbell in each hand and relax your arms so that they hang at your sides. Make sure your palms are facing forward. Keep your shoulders back and down, tighten your abdominal muscles and gently bend your knees. Bend at your elbow and curl the dumbbells up toward your shoulders. Make sure your elbows hug the sides of your body. Slowly lower both weights again. Exhale as you lift the weights and inhale as you lower them.

Reverse crunch

“Instead of putting your hands behind your head and crunching for an abdominal exercise, Lopez does a reverse crunch and starts with the knees and legs up and then uses her abs to lift her hips, glutes and lower back off the ground for the crunch, ” says Mansour. “By stretching the legs as much as possible, this abdominal exercise is very advanced!”

How: Lie on your back with your arms at your sides. Tighten your abs and lift your legs toward the sky. (For an easier adjustment, bring the legs into a 90-degree tabletop position instead of extending them straight out.) Then engage your core as you lift your hips off the ground and your feet straight up toward the sky. Keep your entire upper back on the floor. Come back down and tap your feet on the floor. Repeat the steps, remembering to breathe slowly while squeezing your abdominal muscles.

Pilates rollover with toe touch

This is a more advanced yoga move that involves the core and also stretches the entire back of the body. “Based on Pilates, this exercise works the abdominal muscles, but also challenges your entire core,” says Mansour. “This is an advanced exercise and I recommend either doing the rollover to start or just sitting up and doing the toe touches.”

How: Start lying on your back with your arms at your sides and palms on the floor. Use your core to point the hips skyward and straighten the legs. Keep the legs straight and slowly lower the feet towards the head. Lower them as far as possible while keeping your legs straight, aiming to rest the toes gently on the floor behind you. Keep your palms pressed into the floor for support. If you cannot reach the floor while keeping your legs straight, go as far as you can and then use your hands to support the low back. Keep the abdominal muscles pulled in and allow space between the chin and chest to keep the throat open. Hold for a few seconds and then roll down through the spine to rest the back, buttocks and then legs back on the floor. Once your lower body is resting on the floor, use the abdominal muscles to pull the upper body into a sitting position, then hinge forward at the hips to reach for your toes. Slowly roll back to the starting position and repeat.

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