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

By Chris Davis

Experience
Intermediate (2-3 years)
Time
102 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Tone Body
Equipment
2 x Dumbbell, Bodyweight, Exercise Ball, Flat Bench, Incline Bench, Other, Treadmill
Statistics
Average Cardio Intensity
50%
Average Exertion
50%
Description
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.

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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.

Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1A. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Running, Treadmill▶
1B. Running, Treadmill
1 set, 6 min, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1C. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2A. Dumbbell Bench Press
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2B. Incline Dumbbell Press
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
2C. Dumbbell Flyes
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
3A. Sprint
10 sets, 30s, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3B. Jogging-Treadmill
10 sets, 30s, (rest 0s)
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4A. Dumbbell Bench Press
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4B. Incline Dumbbell Press
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bent Over Dumbbell Tricep Kickback▶
4C. Bent Over Dumbbell Tricep Kickback
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5A. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Running, Treadmill▶
5B. Running, Treadmill
1 set, 6 min, (rest 0s)
Show Alternative Exercises
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
5C. Jump Rope: Basic Hop
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Circuit
V-up demonstrationPlay V-up demonstration
6A. V-up
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
6B. Bicycle Crunch
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Side Plank with Torso Rotation demonstrationPlay Side Plank with Torso Rotation demonstration
6C. Side Plank with Torso Rotation
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday

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Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1A. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Running, Treadmill▶
1B. Running, Treadmill
1 set, 6 min, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1C. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Circuit
Dumbbell Lunge and Curl demonstrationPlay Dumbbell Lunge and Curl demonstration
2A. Dumbbell Lunge and Curl
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2B. Squat Thrusts
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
2C. Dumbbell Push Press
3 sets, 20 reps, (rest 60s)
Behind the neck
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
3A. Sprint
10 sets, 30s, (rest 0s)
Incline: 2 - 6
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3B. Jogging-Treadmill
10 sets, 30s, (rest 0s)
Incline: 2 - 6
Show Alternative Exercises
Circuit
Dumbbell Lunge and Curl demonstrationPlay Dumbbell Lunge and Curl demonstration
4A. Dumbbell Lunge and Curl
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
4B. Squat Thrusts
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4C. Dumbbell Push Press
3 sets, 20 reps, (rest 60s)
Behind the neck
Show Alternative Exercises
Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5A. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Running, Treadmill▶
5B. Running, Treadmill
1 set, 6 min, (rest 0s)
Show Alternative Exercises
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
5C. Jump Rope: Basic Hop
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Circuit
Crunches demonstrationPlay Crunches demonstration
6A. Crunches
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Ball Knee Tuck demonstrationPlay Ball Knee Tuck demonstration
6B. Ball Knee Tuck
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
6C. Plank
3 sets, 30s, (rest 60s)
Hold for 30 seconds, then repeat 2 more times.
Show Alternative Exercises

Wednesday

Scroll to top

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.

Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1A. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Running, Treadmill▶
1B. Running, Treadmill
1 set, 6 min, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1C. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Circuit
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
2A. Bent Over Two-Dumbbell Row
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
2B. Rear Delt Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
2C. Dumbbell Lateral Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
3A. Sprint
10 sets, 30s, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3B. Jogging-Treadmill
10 sets, 30s, (rest 0s)
Show Alternative Exercises
Circuit
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4A. Bent Over Two-Dumbbell Row
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4B. Rear Delt Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
4C. Dumbbell Lateral Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5A. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Running, Treadmill▶
5B. Running, Treadmill
1 set, 6 min, (rest 0s)
Show Alternative Exercises
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
5C. Jump Rope: Basic Hop
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Circuit
V-up demonstrationPlay V-up demonstration
6A. V-up
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
6B. Bicycle Crunch
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Side Plank with Torso Rotation demonstrationPlay Side Plank with Torso Rotation demonstration
6C. Side Plank with Torso Rotation
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Thursday

Scroll to top

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.

Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1A. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Jog 2 minutes / Run 6 minutes / Jog 2 minutes
Incline: As much incline as possible
Show Alternative Exercises
Running, Treadmill▶
1B. Running, Treadmill
1 set, 6 min, (rest 60s)
Incline: As much incline as possible
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1C. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Incline: As much incline as possible
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2A. Dumbbell Bench Press
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2B. Incline Dumbbell Press
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
2C. Dumbbell Flyes
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
3A. Sprint
10 sets, 30s, (rest 0s)
Incline: As much incline as possible
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3B. Jogging-Treadmill
10 sets, 30s, (rest 0s)
Incline: As much incline as possible
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4A. Dumbbell Bench Press
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4B. Incline Dumbbell Press
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bent Over Dumbbell Tricep Kickback▶
4C. Bent Over Dumbbell Tricep Kickback
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5A. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Jog 2 min / Run 6 min / Jog 2 min
Incline: As much incline as possible
Show Alternative Exercises
Running, Treadmill▶
5B. Running, Treadmill
1 set, 6 min, (rest 0s)
Incline: As much incline as possible
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5C. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Incline: As much incline as possible
Show Alternative Exercises
Circuit
Crunches demonstrationPlay Crunches demonstration
6A. Crunches
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Ball Knee Tuck demonstrationPlay Ball Knee Tuck demonstration
6B. Ball Knee Tuck
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
6C. Plank
3 sets, 30s, (rest 60s)
Hold for 30 seconds, then repeat 2 more times for this exercise
Show Alternative Exercises

Friday

Scroll to top


Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1A. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Running, Treadmill▶
1B. Running, Treadmill
1 set, 6 min, (rest 0s)
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1C. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Circuit
Dumbbell Lunge and Curl demonstrationPlay Dumbbell Lunge and Curl demonstration
2A. Dumbbell Lunge and Curl
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2B. Squat Thrusts
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
2C. Dumbbell Push Press
3 sets, 20 reps, (rest 60s)
Behind the neck
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
3A. Sprint
10 sets, 30s, (rest 0s)
Incline: 2 - 6
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3B. Jogging-Treadmill
10 sets, 30s, (rest 0s)
Incline: 2 - 6
Show Alternative Exercises
Circuit
Dumbbell Lunge and Curl demonstrationPlay Dumbbell Lunge and Curl demonstration
4A. Dumbbell Lunge and Curl
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
4B. Squat Thrusts
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4C. Dumbbell Push Press
3 sets, 20 reps, (rest 60s)
Behind the neck
Show Alternative Exercises
Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5A. Jogging-Treadmill
1 set, 2 min, (rest 0s)
Show Alternative Exercises
Running, Treadmill▶
5B. Running, Treadmill
1 set, 5 min, (rest 0s)
Show Alternative Exercises
Circuit
V-up demonstrationPlay V-up demonstration
6A. V-up
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
6B. Bicycle Crunch
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Side Plank with Torso Rotation demonstrationPlay Side Plank with Torso Rotation demonstration
6C. Side Plank with Torso Rotation
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/27/2019, EST


Last Updated: 7/12/2021, EDT

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