According to the meal plan he's following, it's only a 1,400 calories per day allowance. He starts out with breakfast, making a 3-berry protein smoothie courtesy of a recipe from BodyLab that contains a scoop of BodyLab TastyShake (a whey protein), Greek yogurt, honey, lemon juice and cinnamon blended with ice cubes.
"Something about smoothies does not do it for me. I like them, but it doesn't satiate this. People go to the gym and take pre-workout...this is like a pre-breakfast for actual breakfast," he says.
The workout he plans to do is from one of J. Lo's trainers, David Kirsch, and is a full-body 32-minute HIIT circuit with 16 exercises, 20 reps.
He starts with a move that is supposedly J. Lo's favorite glute exercise, called the Platypus walk, which Kirsch says is the single most effective thing you can do for your glutes.
"I'm feeling it," he says shortly after starting.
He then gets into the actual workout, which includes:
• Weighted reverse lunges
• 30-second medicine ball plank
• Weighted lateral lunges with one slider ("You feel it right away in your butt with one rep.")
• Shoulder taps
• Side plank with crunches
• Overhead slams with a medicine ball
• Torso rotation with resistance bands
• Squats with a row with resistance bands
• Bicep curls with resistance bands
• Tricep extensions with resistance bands
• Sit-ups with a medicine ball
• Russian twists with a medicine ball
• Jackknives with a medicine ball
• Dumbbell row to tricep extension (10 reps each side)
• Push-ups with one glider
• Pike-up planks with 2 gliders
He skips her 3-set ab workout, but includes a screenshot of it.
*No rest between sets
• 50 hanging ab raises
• 50 rope crunches
• 50 incline sit ups with a 45 pound plate
• Repeat first set, with 35 reps
• Repeat first set, with 21 reps
Next, it's snack time, and he eats what J. Lo would...a medium sized-apple. And then he's onto lunch, which is a big kale salad complete with pumpkin seeds, crumbled queso, lemon juice, EVOO, shallot, and sea salt to taste.
He also mentions she sticks with water throughout the day, and also eats only organic.
Then he heads to a pole dancing studio.
"I'm dizzy as hell doing this," he says. "We've been pole dancing for 50 minutes now, and it's a complete full-body workout. Arms, legs places I didn't even know I have are feeling it right now. I have a whole new appreciation for pole dancers now. Definitely going to come back, signing up for a package."
He ends the day with dinner: chicken breast, 1/2 cup sweet potato and 1/2 cup Brussels sprouts.
"I don't know how she eats this little. She's 5'5", 145 pounds....I don't know how this would sustain her."
But she also eats dessert, which is a chocolate chip cookie or chocolate chip ice cream...and Will indulges in both.
"This is how you grow the J.Lo glutes," he says. "J. Lo is an absolute beast. She's doing everything the right way. Her approach to fitness is very sustainable in my opinion. She has a whole-food based diet, organic and at nighttime she allows herself a little treat which is what I like to do, the 80/20 rule. 80 percent of the time you're good, 20 percent of the time you're bad. She's in the gym 4-5 days a week. Her workouts are quick and efficient."
Watch the video here:
This article originally appeared on Men's Health