Thursday Workout Routine = 3-2-1 Upper Body Workout
- On a steep grade: Jog 2 min / Run 6 min / Jog 2 min
- Dumbbell Bench Press (20 reps)
- Dumbbell Incline Bench Press (20 reps)
- Dumbbell Flys (20 reps)
- (Repeat Strength Training Circuit #1-previous 3 exercises, 2 more times)
- On a steep grade: Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
- Dumbbell Bench Press (20 reps)
- Dumbbell Incline Bench Press (20 reps)
- Tricep Kickbacks (20 reps)
- (Repeat Strength Training Circuit #2–previous 3 exercises, 2 more times)
- On a steep grade: Jog 2 min / Run 6 min / Jog 2 min
- Ab Crunches (20 reps)
- Bosu Ball Knee Tucks (20 reps)
- Forearm Planks (hold 30 secs, 3 times)
Jessica Alba’s trainer explains why she broke down the workout the way she did:
Taking the boredom factor out of the 30 minutes of cardio, I broke the time into 3 x 10-minute segments of speed and grade changes.
Friday Workout Routine = 3-2-1 Lower Body Workout
- Jog 2 min / Step Ups 6 min / Jog 2 min
- Forward Lunge with Dumbbell Bicep Curl (20 reps)
- Squat Thrust (20 reps)
- Squat Press (20 reps)
- (Repeat Strength Training Circuit #1-previous 3 exercises, 2 more times)
- Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
- Walking Lunges with Dumbbell Bicep Curl (20 reps)
- Squat Thrust (20 reps)
- Squat Press (20 reps)
- (Repeat Strength Training Circuit #2-previous 3 exercises, 2 more times)
- Jog 2 min / Run 5 min
- V-Ups (20 reps)
- Bicycle Crunches (20 reps)
- Twisting Plank (20 reps)
Braganza says that she wants to keep Jessica going quickly throughout the entire workout:
The Strength segments are performed in a circuit, keeping intensity high. The final Core segment improves balance, agility and helps define and strengthen the abs and lower back.
Jessica Alba Workout Alternatives
Besides her typical workout routine, Jessica Alba also gets her alternative workout in by:
- Going on nature hikes
- Running after her small children
- Group workouts with her husband and close friends
On the set, personal trainer Ramona Braganza takes the Jessica Alba workout to the actress. Filming Fantastic Four and X-Men, Braganza rented a trailer and had a fitness studio on the set. While filming the A-Team, Jessica Alba and Ramona Braganza did a Mt. Kilimanjaro climb for a workout.
Can you please add a print version of the workouts? Thanks!
For any workout page, use print friendly to do it for you. Just go to http://www.printfriendly.com/ and type the URL of the page you want to print out. It allows you to delete anything you don’t want to print.
(I used to have a print function, but it slowed down the website slightly. So, Print Friendly is the way to go for now.)
This is great! But I can’t seen to get past page 2 ?!?!?!
Wow, neither can I! Coding error, should be fixed now.
Great workout plan! But I can’t load page 2 and page 3?
Please help.
Hi,
Working on it.