Jennifer Lopez Workout



The workout we have come up with today to post is the Jennifer Lopez Workout! This one is inspired by the physique that Jennifer Lopez has built and maintained during her career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Jennifer Lopez Stats:

Height: 5’5
Weight: (approximate): 123 lbs
(Information retrieved from Wikipedia.)


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Jennifer Lopez Workout:

Training Volume:

5+ days per week


J-Lo likes to mix it up.  We’ll be incorporating both styles of training from her celeb trainers.  I’ll program you an upper and lower body split, a sample program from each of her celeb trainers (David Kirsch’s will be the full body split we talked about, but both will cover full body splits). You can add in the full body training multiple times a week and on top of that you can add in cardio and other fun activity days to keep yourself active and burning those extra calories!

Jennifer Lopez Upper Body Workout


10-20 min Stairmaster


Seated Press


Spider-Man Push Ups


Kettlebell Swings


Incline Machine Press


Tricep Kickbacks


Bent Over Dumbbell Rows

3×12 each arm

Battle Ropes

3×30 seconds

Jennifer Lopez Lower Body Workout:

Warm Up:


10-20 min Stairmaster


Back Squats


Hamstring Curls


Straight Leg Kettlebell Deadlift


Weighted Glute Bridges


Leg Press


Weighted Step Ups


Farmers Carry

3×50 ft.

Jennifer Lopez Tracy Anderson Workout:

The first time through the routine, focus on the same side. (The idea is to tire that part of your body out.) The second time through, you’ll work the other side, alternating legs/arms where applicable. Step-by-step pointers, courtesy of Tracy Anderson Method:

Move #1: Wide Straddle to Plank

20 reps (same side)

Sit with your legs wide. Bend your left leg in, as you swing your right leg around to go into plank position, with your hands on the floor in front of you. Extend your left leg off the floor, diagonally behind you, to your back-left.

Bend your left leg, and return back to the seated position.

Move #2: Balancing Leg Extension

20 sets (alternating legs)

Face the left side, in crouch position, with your right leg extended straight to the left side. Left arm is by your left thigh, your right hand is on the floor, at your side, holding your body up. Push off the ground to face forward. Repeat for the opposite side, facing toward your right now.

Move #3: Lunge to Bridge

25 reps (same side)

Face forward in a lunge position with your right leg bent in front, and left leg straight behind. Your right hand is on your right thigh; left hand is on the floor. Pull your left leg through to go into a bridge, extending your right arm straight up to the ceiling.

Reverse your left leg to return to the original lunge position.

Move #4: Leg Extension to Knee-Lift in Bridge

25 reps (same side)

Kneel down on all fours. Extend your left leg behind you, then return it back to kneeling position. Lift your right knee and right arm off the ground, turning your body to the right side. Extend your right arm straight up to the ceiling. Lift your left knee to meet right knee. Return your left leg, then right leg to original kneeling position.

Move #5: Sit to Split-Hover

20 reps (same leg)

Face forward, sitting with your legs straight out in front of you. Right leg is crossed over left leg at your ankles. Swing your right leg around, and behind you, to lift up to a split-hover, with both hands supporting at either side. Return to seated position, swinging your right leg around, and crossing it back over your left.

Jennifer Lopez David Kirsch Workout Routine

Complete complete 20 reps of each move.

Wide Stance Squat

Reverse Lunges

Plank on a Medicine Ball – 30-second plank.

Lateral Lunge

Dumbbell Row to Tricep Extension – 10 reps on each side.

Shoulder Taps

Side Planks

Overhead Slams with Medicine Ball

Torso Rotation with Resistance Band

Squat with Row and Bicep Curls with Resistance Band

Tricep Extensions with Resistance Band

Medicine Ball Sit-ups

Weighted Jackknives

Russian Twists

Push-ups with Glider

Pike-up Planks

Become An Unorthodox Training Member Today:

The Unorthodox Training Fitness Program Membership is a simplified process that is easy to learn and adapt as part of your daily routine. Our new one-of-a-kind fitness program provides you with a simplified approach guides you with every step of your fitness journey so you can confidently achieve your fitness goals in less time! Get more training, tools, and resources to help guide you towards achieving your health and fitness goals!

The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Become An Unorthodox Training Member Today!