Last updated on October 15th, 2021 at 06:19 pm

Give the people what they want.

And if you missed that: you’re the people, and you want J-Lo’s workout and diet plan.

So here we are.

We’ve had some other musicians on the site like Adam Levine, Demi Lovato, Ariana Grande, Hailee Steinfeld, and a few others.

When you’re a babe, you’re a babe. And then you deserve to be on SHJ.

Oh, and Adam Levine deserves it too…

And, although J-Lo is a superstar singer, she’s also been in quite a few movies and TV shows, like: Gigli, The Boy Next Door, Made in Manhattan, and even Will and Grace and Shades of Blue.

Jennifer Lopez Stats:

Height: 5’5

Weight (approximate): 123 lbs.

Age: 49 years old

I just recently said it when I wrote Taraji P. Henson’s article, and I’ll say it again for this one: could you even believe this woman is pushing 50?!

I can’t. But, she does fall in the average height among women, if you were curious.

Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.

But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

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Jennifer Lopez Diet and Nutrition

So you may have seen or heard about J-L0 and A-Rod’s 10 day challenge.

It consists of cutting out all sugar and carbohydrates. 

But, that’s all I’m really going to touch on that being that there is so much wrong with that challenge.  Instead, I’m going to talk about her actual diet she utilizes on a daily basis to look incredible.

In an interview with Harpers Bazaar J-Lo tells them all her secrets to sustaining a healthy and fit lifestyle.

She has a bunch of pillars in which she controls her diet.  She tells us they are:

• Water, water and more water
• Cut caffeine and alcohol (in moderation/J-Lo drinks decaf coffee)
• Clean eating (we’ll talk more on this)
• Smart snacking

Her trainer Tracy Anderson says this about J-Lo’s clean eating:

“I have her eating very clean because she needs really good fuel for all the things that she’s doing,” her trainer Tracy Anderson told People. “It’s all organic and it’s all very well thought out, with the balance of very high quality proteins and a lot of nutrient-dense food… everything is fresh.”

And J-Lo adds onto that about her choices when going out to eat:

“I’m a very social person and love spending time with my friends and family, so when we go out to eat I try to make healthy choices,” she told Hello!.

“Most restaurants offer healthy, low-calorie meals so I watch for things on the menu that fit my lifestyle. I’ll have a salad or some fish with veggies. And I make sure I drink lots of water throughout the meal.”

She even talks about her typical lunch:

“By lunchtime, I’m starving,” she told Hollywood Life . Her mid-day menu typically consists of either salmon paired with a broccoli, zucchini and capsicum salad dressed in vinaigrette

When it comes to dinner, Lopez typically eats a protein paired with quinoa. “It feels like rice and beans, which I grew up with. And I like pork and chicken — especially Puerto Rican style!

And she’s BIG on smart snacking:

“I also love to relax with my kids after a workout and share a healthy snack with them,” she told Hello!. “I always carry fruit and veggies with me to give me something to snack on between meals.”

Or if vegetables just won’t cut it, the singer will reach for something slightly more substantial. “Protein is my go-to whenever I start having cravings,” she said. “It fills me up and keeps me full longer. It’s a great muscle fuel.”

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

We’ve also seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Jennifer Lopez Workout Routine Research

Similar to J-Lo’s motivation for keeping her diet and nutrition in check: her she never skimps out on a workout either!

Here’s some of what she shares with Hello!:

“I am 100 per cent convinced that working out is part of what makes me so happy.  Dance has always been a huge part of my life and taking the time to move my body and do something that’s so good for me is key to my happiness. And I really believe that when you take care of yourself and work to stay healthy, you’re better able to take care of those you love. So working out is definitely a priority for me.”

J-Lo also likes to switch it up with her training depending on where she is.

She says:

“When I’m in New York, I work out with David Kirsch—he’s an amazing trainer,” she told Hollywood Life. When I’m in LA, I work with Tracy Anderson. I like the balance that they both give me. They have two totally different approaches. I like switching it up with my body.”

We’ve actually seen both celeb trainers before (while researching other celebrities), so this one is going to be a fun one to program!

J-Lo also shares that her favorite butt workout is a squat, upper body workout is a spider-man push up, and even her go-to full body workout split!

Expect to be seeing it in the routine!

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Jennifer Lopez Workout Routine

Training Volume:

5+ days per week

Explanation:

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!

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Jennifer Lopez Upper Body Workout

Stretch

10-20 min Stairmaster

Workout:

Seated Press

3×12

Spider-Man Push Ups

3×12

Kettlebell Swings

3×12

Incline Machine Press

3×12

Tricep Kickbacks

3×12

Bent Over Dumbbell Rows

3×12 each arm

Battle Ropes

3×30 seconds

Jennifer Lopez Lower Body Workout:

Warm Up:

Stretch

10-20 min Stairmaster

Workout:

Back Squats

4×12

Hamstring Curls

3×12

Straight Leg Kettlebell Deadlift

3×12

Weighted Glute Bridges

3×12

Leg Press

3×12

Weighted Step Ups

3×10

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

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