Jennifer Lopez Workout: How She Got Her Famous Backside

jennifer lopez cover shot

Jennifer Lopez Workout

The Jennifer Lopez workout uses squats and lunges to work her famous backside. J. Lo works out with celebrity fitness trainer, Gunnar Peterson. He is also famous for the Kim Kardashian workout. Jennifer Lopez has worked out with Gunnar Peterson for almost a decade. Recently, she has started using the Tracy Anderson Method, made popular by Gweneth Paltrow and Madonna.

jennifer lopez cover shot

Jennifer Lopez Trainer Gunnar Peterson

Jennifer Lopez works out with Gunnar Peterson 4-5 times a week. He focuses on circuit training, where he has Jennifer Lopez do a lot of mixed cardio, resistance training and plyometrics. When she’s traveling, Jennifer Lopez loves using the Tracy Anderson Method everywhere she goes.

gunnar peterson celebrity trainer

Resistance training is important because it shapes and tones your body. Gunnar Peterson, famous for the body behind both Jennifer Lopez and Kim Kardashian, says:

If you want to enhance the shape of your butt, as well as tone and tighten, the most important exercises are squats and lunges. Be sure to use weights, weights, weights…and then some weights!

Jennifer Lopez On Body Image

Jennifer Lopez has embraced her body, and loves to lift weights. She says her workout is not about being skinny, since, she says:

It wouldn’t work. I have a butt, I have boobs and I have woman’s curves. There is no way I’d see them go to zero. I hate to look in a magazine and see a picture of a girl who looks so thin she looks unhappy. As if she just needs someone to give her a good meal. There are girls out there who are naturally thin and who look great, but it’s got to the point where models are dropping dead on catwalks because it’s all about being thin. It’s insane.

Jennifer Lopez backside

Jennifer Lopez Monday Routine – Legs, Biceps, Back & Abs

For most of the following exercises, J. Lo uses 5-10 pound weights. Here’s the Jennifer Lopez workout plan:

Jennifer Lopez Legs

Gunnar Peterson, Jennifer Lopez’s trainer, says that he likes compound movements, like the Side Lunges with a Twist. Here,  Jennifer Lopez hold a five to ten pound weight in each hand.She squats down, then twists to the left, raising her right heal off the ground, while pushing the weights up over her head. She then returns to starting position, and then twists to the right.

When it comes to circuit training and cardio, use what you like. Gunnar Peterson says:

I’m a big fan of a lot of different moments. I do big sequences back to back spliced with high intensity cardio stuff, which could be anything from a rower, to a stair climber, to a treadmill

Jennifer Lopez Tuesday Routine – Chest, Shoulders, Arms & Abs

Jennifer Lopez Workout Abs

People Magazine says:

She gets up at 4:00 am, six days a week, and does 90 minutes of Pilates and dance cardio. She works out like crazy.

Jennifer Lopez Wednesday Routine – Legs, Biceps, Back & Abs

Gunnar Peterson says:

Focus on cardio that uses your whole body to challenge more muscles and burn extra calories in less time. Try rowing, its easy on joints and works every muscle.

If you don’t have access to a treadmill, then do:

Jennifer Lopez Thursday Routine – Chest, Shoulders, Arms & Abs

jennifer lopez workout chest

Gunnar Peterson says everyone has the time to workout:

One thing I hear about everybody is ‘ I don’t have time to work out.’ But you do have the time to work out. You’re foolish not to make that time for yourself.

Jennifer Lopez Friday Routine – Legs, Biceps, Back & Abs


It’s important to hit your glutes from different angles, by switching up the types of squats you do. Kathy Kaehler, who also trained Jennifer Lopez says:

The more muscles you can target at different angles, the better. Cardio is a must, anywhere from 20 minutes a day to an hour. Just change it up, and try different things. Like the elliptical, the bike, and the treadmill to more explosive moves like sprinting, the stairs, and plyometric exercises that will kick up the heart rate and demand that power.

Jennifer Lopez Workouts

Here are some videos detailing the Jennifer Lopez workout:

See More Of Jennifer Lopez’ Tracy Anderson Workout On The Next Page.


    • They all work out with the same trainer, Hollywood celebrity Gunnar Peterson. The workout is from his book: The Workout Core Secrets from Hollywood’s #1 Trainer.

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