Alec Kugler
David Kirsch has had a hand in one of the biggest anomalies of our time: Jennifer Lopez looking like *that*. You see, Kirsch is a sort of undercover health and fitness legend, training superhumans like Heidi Klum, Kate Upton and Kerry Washington and founding the uber-successful Madison Square Club. And if their results are any indication of what the man can do, well, you better believe we had to get in a gym with him, too.
Move #1:
Platypus Walks
“This is one of my favorite signature moves. You may look and feel silly while doing it, but if you nail the form, you’ll target your inner-thighs and the lower half of your butt.
“Start in a plié squat position with your hands on your hips and your thighs parallel to the floor. Stay engaged in the plié squat as you waddle forward, stepping the left foot in front of the right, then the right foot in front of the left. Keep your knees pushed out and align them with your toes. Keep your weight on your heels and your butt down and back throughout the exercise.
Take five total steps forward, then reverse—that’s one rep. Repeat five times.”
“Start in a plié squat position with your hands on your hips and your thighs parallel to the floor. Stay engaged in the plié squat as you waddle forward, stepping the left foot in front of the right, then the right foot in front of the left. Keep your knees pushed out and align them with your toes. Keep your weight on your heels and your butt down and back throughout the exercise.
Take five total steps forward, then reverse—that’s one rep. Repeat five times.”
Move #2:
Reverse Lunge with Dumbbell Overhead with a Glider
“Stand with your feet shoulder-width apart and with your right foot on the glider. Hold a dumbbell in your left hand overhead. Slide your right foot back into a lunge position, making sure to anchor in your left heel. Do 15 repetitions and repeat with the other leg and arm.
“Because the glider creates instability, you are engaging your adductors and glutes. Raising your arm overhead with the dumbbell engages your entire core and your arms, shoulders, and back. BUT KEEP YOUR BRAIN IN YOUR BUTT!!”
“Because the glider creates instability, you are engaging your adductors and glutes. Raising your arm overhead with the dumbbell engages your entire core and your arms, shoulders, and back. BUT KEEP YOUR BRAIN IN YOUR BUTT!!”
Move #3
Plank with Torso Rotation to a T-Stand
“Start in a plank position, holding a dumbbell in your right hand. Reach your right arm under your torso and then back out, rotating your body to a side plank as your right arm extends straight up. Your arm should form a “T” with your body. Do 10-15 repetitions on each side.
“I particularly like what this exercise does for the arms and core. Make sure to keep your hips and shoulders aligned, and both hands should be aligned with one another also.”
“I particularly like what this exercise does for the arms and core. Make sure to keep your hips and shoulders aligned, and both hands should be aligned with one another also.”
Move #4
Plank with Knee Tuck to Hip Abduction
“Start in a plank position. Bring your right knee in toward your left shoulder, then extend your leg back and out to the side. This is one repetition. Repeat 10–15 on each side.
“Make sure your hands are placed under your chest, your spine remains neutral and your core is engaged. I love this plank variation because it blasts your core while shaping and toning your hips and butt.”
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“Make sure your hands are placed under your chest, your spine remains neutral and your core is engaged. I love this plank variation because it blasts your core while shaping and toning your hips and butt.”
Want more stories like this?
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Are We Hiding “Diet” Behind “Wellness”?
A 30-Day Workout Challenge You Can Do from Your Living Room