Selena Gomez’s Workout Routine From TikTok Is A Full Body Burn

To begin, Gomez starts her weighted full body workout with alternating dumbbell cross body shoulder presses. With your feet hip width apart and dumbbells close to your chest, twist to one side and raise the opposite arm up. Once your arm is fully extended in the air, bring it back down and return to center. You’ll do the same shoulder press with your dumbbell on the other side — hence the alternating part.

After your shoulder presses, you’ll do some standing knee raises. Start with your arms in the air, holding onto your dumbbells. Your feet should remain hip width apart. Once you’re in position, begin by lifting one of your knees up to your chest while simultaneously bringing your arms down. This will feel like a standing crunch and actually does workout your abs.

You’ll alternate knees like your shoulder presses, returning to your standing position in the center each time.

Now it’s time to get down on your mat. Begin in a tabletop position with your knees hip width apart underneath you, and your arms shoulder width apart as well. From this base, lift up your leg with your knees still bent. You’ll feel like a donkey kicking into the air, which is why it’s called a donkey kick. To intensify her workout, Gomez wears ankle weights like Bala Bangles ($55).

Getting back on your feet, you’ll want to get into a sumo squat position. This is with your feet slightly wider than hip width apart and your feet turned out. With your dumbbells close to your chest, you’ll start this exercise by squatting down and lifting your arms above your head at the same time. After you’ve gone down as far as you can, return to center and repeat.

After your shoulder press squats, you’ll hold your sumo squat for about a minute. You’ll really feel the burn in your thighs, quads, hamstrings, and glutes. In this hold, Gomez also keeps her dumbbells in hand at her hips. This will only intensify the exercise as well.

To make the time fly by in your hold, make sure you have a good workout playlist going. Good music can really distract you from the burn.

To work on her obliques, Gomez does a standing side crunch next. You’ll begin standing with your knees slightly bent and legs hip width apart. From here, you’ll need to shift your weight a bit to bring one leg up. Whichever side you’re starting on, you need to have that arm raised in the air. The other can be planted on your hips.

When you’re ready, bring your arm down and try to touch your elbow to your knee as you raise your leg up. Don’t forget to repeat on the other side.

Sticking with the knee to elbow trend, get back down on your mat in a downward dog position. If you practice yoga regularly, you’ll be familiar with downward dog, but you’ll basically want to be in an inverted V shape with your legs and arms straight on the floor.

From this position, lift one leg in the air and bring it in towards your elbow. Try to touch your knee to your elbow. Do this for about an eight count and then switch to the other leg.

From your downward dog, lay down on your mat facing one side. You can support yourself in this position with your bottom arm holding up your head and bottom leg slightly bent as a base. Once you’re ready, kick your leg up in the air and back down. From Gomez’s TikTok, it looks like she does two side leg kick variations. One is where she kicks her leg out straight from a bent position and the other is a leg lift up. She also keeps her ankle weights on for this exercise.

Davis shared, "No matter what the workout is, we always make time to stretch,” and this next move is a great stretch for any beginner to try. With your legs out in a V position, bend over into a seated forward bend. You don’t need to be able to bend all the way over, just as far as you can go. Be sure to keep your feet flexed in this position and use your arms to help you stretch out as far as you can.

For this next exercise, Gomez uses a mini exercise ball, but you can do this with some DIY weights or just any ball you have at home such as a basketball or beach ball. While holding your weight or ball, perform a regular sit-up. Be sure to have your legs bent with your feet firmly place on the ground. You want to keep your arms straight and held above your head the entire time.

Finally, to finish off your weighted workout at home, stretch in a folded butterfly bend. This is similar to the seated forward bend, but have your legs bent and the soles of your feet touching. As you hold, be sure to really feel your breath and relax in this position. This is a great way to cool down after some intense exercises.