Overview
This workout session, led by Jennifer Lopez's trainer David Kirsch, focuses on a full-body, no-excuse routine using light free weights and gliders. The session features modifications for different fitness levels and cycles through several circuits targeting all major muscle groups.
Warm-Up and Lower Body Circuit
- Began with squats focusing on engaging glutes and inner thighs.
- Incorporated squat curls to shoulder presses, engaging biceps, core, and shoulders.
- Used lateral lunges with gliders or towels to target inner thighs and glutes.
- Completed reverse lunges, emphasizing instability for increased muscle engagement.
- Performed plie toe squats with front raises to work inner thighs, butt, shoulders, and calves.
Combination Moves and Plyometrics
- Included reverse crossover lunges with side lateral movement.
- Introduced the platypus walk focusing on wide stance, inner thighs, and glutes.
- Emphasized continuous movement, mindful engagement, and keeping weight in heels.
Full-Body Plank and Core Circuit
- Performed dumbbell row to tricep extension in plank position.
- Added side knee tucks and abductions to engage obliques and glutes.
- Incorporated plank knee tucks, hip extensions, and weighted jackknife for comprehensive core work.
- Used gliders/towels for knee-in and pike moves, adding oblique engagement.
Additional Core and Cardio Challenges
- Executed Russian twists and old-school sit-ups with and without weights.
- Completed circuit with burpees with Spider-Man variation and static plank holds for core stability.
Final Leg and Push-Up Challenge
- Combined squat jumps with roundhouse side kicks for lower body and cardio.
- Performed push-up and scissor move with gliders, targeting chest, arms, core, and lower body.
Cool Down and Stretch
- Guided stretches for inner thighs, hamstrings, spine, lower back, and shoulders.
- Reinforced the importance of mindful cool-down and body-mind connection post-workout.
Key Takeaways
- All exercises included modifications for beginner to advanced levels.
- Emphasized the use of household items (water bottles, towels) as equipment.
- Reinforced the importance of mindful engagement, proper form, and no wasted movement.
- Encouraged self-confidence and consistency, stressing that dedication and proper mindset lead to results.