Many people think you have to spend hours in the gym to see progress in key fitness markers like strength, stability, and coordination. Jennifer Aniston, who has become one of the loudest advocates for strength training for women in recent years, proves it’s not true.
She told Today.com that she started doing Pvolve workouts as a “secret streamer” while recovering from a back injury. She then reached out for personal training sessions, and shortly after, became a public partner for the brand.
The platform hosts expert-led, follow-along sessions and uses a combination of weights, like dumbbells, resistance bands, and Pilates ball-like accessories, to build full-body strength and challenge the “little tiny micro muscles that are hiding underneath the big muscles”, says the star. Here’s her latest 30-minute workout.
1. Chest press and glute bridge
The chest press and glute bridge are both compound movements, meaning they work multiple muscles at once. Jennifer does this exercise using the p.ball – but a regular Pilates ball would work, too.
Holding this ball between the knees helps align the legs throughout the movement and fire up the muscles on the inner thighs.
Here’s how to do it:
- Come down onto your yoga mat, bringing your feet towards your body.
- Place the ball between your knees and grab your dumbbells.
- Bring your arms out to the sides, slightly less than a full right angle.
- Push your arms up into a press, bringing the dumbbells over your chest. As you do so, push through your feet and bring your hips up.
- Pause for a moment at the top, then lower back down.
- Repeat this for 12 to 15 repetitions, for 3 sets.
Pvolve’s Signature Bundle contains the p.ball, p.band, a light ankle band, and gliders, which should be all you need to start doing Pvolve workouts at home. The workouts range from 5 to 55 minutes and include full-body workouts, like this one.
Amazon Basics
Neoprene Dumbbell Pair, 10kgs (5 Kg X 2 Count)
Otherwise, a pair of simple dumbbells is all you really need to do Jennifer Aniston’s 30-minute workout. This set is one of the most affordable at under £20 for two.
Core Balance
Anti-Burst Pilates Ball, Teal, 23cm
A Pilates ball can help align your legs and boost resistance, without adding extra weight, in exercises like glute bridges.
2. Tricep skill crushers and toe taps
While the ‘skull crusher’ exercise works the triceps (muscles on the back of the arms), toe taps recruit the core muscles and hip flexors.
Jennifer uses light ankle weights to add resistance to her toe taps.
Here’s how to do it:
- Lie flat on your mat, bring your knees up and off the floor so they form a right angle, and your shins sit parallel to the ceiling. Raise your arms up straight, holding one dumbbell between them.
- Keeping your arm straight, bend at the elbow and slowly bring the weight towards your forehead. At the same time, extend your leg at the hip and touch your toe to the floor.
- Bring both arms and leg up to the starting position and repeat 12 to 15 times for three sets, making sure to switch legs.
3. Staggered stance to stand
The staggered stance is similar to a split squat, but you keep your legs slightly closer together. It’s great for building single-leg strength, balance, and coordination, as most of your body weight remains on your front foot.
Here’s how to do it:
- Holding onto dumbbells, stand with your feet hip-width apart. Step forward slightly with one leg. If you struggle to balance, bring your foot out wider as you step forwards.
- Bend both knees, dropping down until your back shin is parallel to the ground, if you can.
- Pause for a moment at the bottom, then push through your front foot to return to standing.
- Repeat 12 to 15 times, for 3 sets, making sure to switch front legs halfway through.
5. Bicep curl in open step to stand
Think of the open step like a wide squat. While the bicep curl targets the upper body, the open step is a quadriceps-strengthening exercise that also recruits the smaller muscles in the lower body around the knees and hips.
Here’s how to do it:
- Stand with a dumbbell in each hand. Take a large step out to the side, turning your feet out to sit in line with the direction of your knees.
- Sit back in the gentle squat.
- Bring the dumbbells up into a bicep curl, making sure to keep your elbows tight to your body. Pause at the top.
- Repeat 12 to 15 times for 3 sets.
6. Standing fire hydrant
The fire hydrant is a glute exercise. It targets the muscles in the buttocks. While it’s normally done from the comfort of a yoga mat, Jennifer does it standing. This boosts strength as well as balance and stability, as you have to take one foot off the floor and out to the side.
Here’s how to do it:
- Stand hip-width apart, holding one dumbbell between your hands.
- Hinge forward slightly at your hips and brace your core.
- Take one leg off the floor, bend at the knee, and bring it out to the side, extending from your hip.
- Make sure you don’t wobble or twist your body. Keep it facing forward.
- Pause your leg at the top of the movement, then slowly bring it back down.
- Repeat 12 to 15 times, making sure to switch legs halfway through. Do this 3 times.
