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

By Chris Davis

	Intermediate (2-3 years)
	83 minutes/day \| 5 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Tone Body
	Treadmill, 2 x Dumbbell, Flat Bench, Incline Bench, Bodyweight, Jump Rope, Exercise Ball Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

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.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday

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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.

Exercise	Sets	Reps	Rest
Circuit #1 - 1 set Rest 0s between rounds
1A.Jogging-Treadmill	1 set	2 min	0s
1B.Running, Treadmill	1 set	6 min	0s
1C.Jogging-Treadmill	1 set	2 min	0s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Dumbbell Bench Press	3 rounds	20 reps	0s
2B.Incline Dumbbell Press	3 rounds	20 reps	0s
2C.Dumbbell Flyes	3 rounds	20 reps	60s
Circuit #3 - 10 rounds Rest 0s between rounds
3A.Sprint	10 rounds	30s	0s
3B.Jogging-Treadmill	10 rounds	30s	0s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Bench Press	3 rounds	20 reps	0s
4B.Incline Dumbbell Press	3 rounds	20 reps	0s
4C.Bent Over Dumbbell Tricep Kickback	3 rounds	20 reps	60s
Circuit #5 - 1 set Rest 0s between rounds
5A.Jogging-Treadmill	1 set	2 min	0s
5B.Running, Treadmill	1 set	6 min	0s
5C.Jump Rope: Basic Hop	1 set	2 min	0s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.V-up	3 rounds	20 reps	0s
6B.Bicycle Crunch	3 rounds	20 reps	0s
6C.Side Plank with Torso Rotation	3 rounds	20 reps	60s

Day 2 - Tuesday

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Exercise	Sets	Reps	Rest
Circuit #1 - 1 set Rest 0s between rounds
1A.Jogging-Treadmill	1 set	2 min	0s
1B.Running, Treadmill	1 set	6 min	0s
1C.Jogging-Treadmill	1 set	2 min	0s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Dumbbell Lunge and Curl	3 rounds	20 reps	0s
2B.Squat Thrusts	3 rounds	20 reps	0s
2C.Dumbbell Push Press See Exercise Notes	3 rounds	20 reps	60s
Circuit #3 - 10 rounds Rest 0s between rounds
3A.Sprint See Exercise Notes	10 rounds	30s	0s
3B.Jogging-Treadmill See Exercise Notes	10 rounds	30s	0s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Lunge and Curl	3 rounds	20 reps	0s
4B.Squat Thrusts	3 rounds	20 reps	0s
4C.Dumbbell Push Press See Exercise Notes	3 rounds	20 reps	60s
Circuit #5 - 1 set Rest 0s between rounds
5A.Jogging-Treadmill	1 set	2 min	0s
5B.Running, Treadmill	1 set	6 min	0s
5C.Jump Rope: Basic Hop	1 set	2 min	0s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Crunches	3 rounds	20 reps	0s
6B.Ball Knee Tuck	3 rounds	20 reps	0s
6C.Plank See Exercise Notes	3 rounds	30s	60s

Day 3 - Wednesday

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Exercise	Sets	Reps	Rest
Circuit #1 - 1 set Rest 0s between rounds
1A.Jogging-Treadmill	1 set	2 min	0s
1B.Running, Treadmill	1 set	6 min	0s
1C.Jogging-Treadmill	1 set	2 min	0s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Bent Over Two-Dumbbell Row	3 rounds	20 reps	0s
2B.Rear Delt Raise	3 rounds	20 reps	0s
2C.Dumbbell Lateral Raise	3 rounds	20 reps	60s
Circuit #3 - 10 rounds Rest 0s between rounds
3A.Sprint	10 rounds	30s	0s
3B.Jogging-Treadmill	10 rounds	30s	0s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Bent Over Two-Dumbbell Row	3 rounds	20 reps	0s
4B.Rear Delt Raise	3 rounds	20 reps	0s
4C.Dumbbell Lateral Raise	3 rounds	20 reps	60s
Circuit #5 - 1 set Rest 0s between rounds
5A.Jogging-Treadmill	1 set	2 min	0s
5B.Running, Treadmill	1 set	6 min	0s
5C.Jump Rope: Basic Hop	1 set	2 min	0s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.V-up	3 rounds	20 reps	0s
6B.Bicycle Crunch	3 rounds	20 reps	0s
6C.Side Plank with Torso Rotation	3 rounds	20 reps	60s

Day 4 - Thursday

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Exercise	Sets	Reps	Rest
Circuit #1 - 1 set Rest 60s between rounds
1A.Jogging-Treadmill See Exercise Notes	1 set	2 min	0s
1B.Running, Treadmill See Exercise Notes	1 set	6 min	0s
1C.Jogging-Treadmill See Exercise Notes	1 set	2 min	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Dumbbell Bench Press	3 rounds	20 reps	0s
2B.Incline Dumbbell Press	3 rounds	20 reps	0s
2C.Dumbbell Flyes	3 rounds	20 reps	60s
Circuit #3 - 10 rounds Rest 0s between rounds
3A.Sprint See Exercise Notes	10 rounds	30s	0s
3B.Jogging-Treadmill See Exercise Notes	10 rounds	30s	0s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Bench Press	3 rounds	20 reps	0s
4B.Incline Dumbbell Press	3 rounds	20 reps	0s
4C.Bent Over Dumbbell Tricep Kickback	3 rounds	20 reps	60s
Circuit #5 - 1 set Rest 0s between rounds
5A.Jogging-Treadmill See Exercise Notes	1 set	2 min	0s
5B.Running, Treadmill See Exercise Notes	1 set	6 min	0s
5C.Jogging-Treadmill See Exercise Notes	1 set	2 min	0s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Crunches	3 rounds	20 reps	0s
6B.Ball Knee Tuck	3 rounds	20 reps	0s
6C.Plank See Exercise Notes	3 rounds	30s	60s

Day 5 - Friday

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Exercise	Sets	Reps	Rest
Circuit #1 - 1 set Rest 0s between rounds
1A.Jogging-Treadmill	1 set	2 min	0s
1B.Running, Treadmill	1 set	6 min	0s
1C.Jogging-Treadmill	1 set	2 min	0s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Dumbbell Lunge and Curl	3 rounds	20 reps	0s
2B.Squat Thrusts	3 rounds	20 reps	0s
2C.Dumbbell Push Press See Exercise Notes	3 rounds	20 reps	60s
Circuit #3 - 10 rounds Rest 0s between rounds
3A.Sprint See Exercise Notes	10 rounds	30s	0s
3B.Jogging-Treadmill See Exercise Notes	10 rounds	30s	0s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Lunge and Curl	3 rounds	20 reps	0s
4B.Squat Thrusts	3 rounds	20 reps	0s
4C.Dumbbell Push Press See Exercise Notes	3 rounds	20 reps	60s
Circuit #5 - 1 set Rest 0s between rounds
5A.Jogging-Treadmill	1 set	2 min	0s
5B.Running, Treadmill	1 set	5 min	0s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.V-up	3 rounds	20 reps	0s
6B.Bicycle Crunch	3 rounds	20 reps	0s
6C.Side Plank with Torso Rotation	3 rounds	20 reps	60s

Date Created: 12/27/2019, UTC

Last Updated: 7/12/2021, UTC

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