Home Workouts Fat Burning Workouts Jessica Alba Workout & Diet: Get the 40-Minute 3-2-1 Workout Routine

Jessica Alba Workout & Diet: Get the 40-Minute 3-2-1 Workout Routine

Jessica Alba Workout: 3-2-1 Workout Routine

The Jessica Alba workout combines cardio, strength circuits, yoga and core training. Jessica Alba tapped trainer to the stars, Ramona Braganza, and has worked out with her for years. Braganza is often by Jessica’s side, even while Alba is filming her movies.

Ramona Braganza also trains celebrities like Jessica Biel, Kate Beckinsale, Hugh Jackman, and Ryan Reynolds. The secret to the Jessica Alba workout is to constantly switch between cardio and strength training. This forces your body to physically change to cope with the vigorous workouts.

Instead of running on a treadmill for 40 minutes, you are constantly changing what you require of your body. Total body exhaustion is the  goal in these Jessica Alba 3-2-1 workouts.

jessica alba workout

3-2-1 Training Training Workout

Each 40 minute, 3-2-1 Training Workout, includes the following routine:

  • Cardio I – Start with 10 minutes of a warm up. Jog to get warmed up, then speed up your cardio to burn calories.
  • Strength Circuit I – You do either arms, legs, or back for strength training. Doing strength exercises in between cardio bouts burns more calories than doing them alone. The Jessica Alba workout uses a 2-3 pound dumbbell for her resistance training.
  • Cardio II – Continue another 10 minutes of cardio training. You can use a treadmill, run outdoors, or even jump rope. If you’re traveling, you can run back and forth, run in place in your hotel room, or even do high-knees.
  • Strength Circuit II – Here, you again target the same muscle group as the first strength circuit. You do either upper body, lower body, or back strength exercises depending on the day. Again, Jessica uses small dumbbell weights to perform the weight training.
  • Cardio III – The third cardio set is where you really want to push yourself. By reaching total body exhaustion, this is where the real changes happen.
  • Core I – Finally, you have reached the end of the cardio/strength training. Now, you do 3 ab exercises to work your core. These exercises focus on balance, as well as, upper and lower abs.

To start, this workout routine should take you about an hour. Then, try to push yourself so that you narrow down the time to 40-50 minutes. Do this by keeping up the intensity during the strength circuits.

jessica alba workout2

Monday Workout Routine = 3-2-1 Upper Body Workout

Jessica Alba’s trainer developed her famous 3-2-1 workout while working with Jessica. She says:

I developed my 321 training program during my first years with Jessica. While filming “Dark Angel”, as well as, movies such as “Honey” and “Into the Blue,” I found we did not have time to workout.

Tuesday Workout Routine = 3-2-1 Lower Body Workout

So, Ramona Braganza says about creating the Jessica Alba Workout:

Jessica was required to look great since most of her roles required skimpy outfits. I needed to make our workouts more effective so I decided to take all the elements I found important to an exercise program–cardio, strength training, and core–and combine them in an efficient workout program.

Wednesday Workout Routine = 3-2-1 Back Workout

The Jessica Alba Workout can be done in a gym, or on the road, according to her trainer:

This has been [Jessica’s] preferred method of training–sticking to the basics, using compound exercises, alternating upper and lower body, and natural alternatives to cardio machines such as climbing stairs, jumping rope, or jogging.


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