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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)

Days per week

5 days

Time

102 minutes

Genders

Female

Goals

Build Muscle (Female)
Fat Loss (Female)
Gain Strength (Female)
Increase Stamina (Female)
Tone Body (Female)
Description

TheJessica 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

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Equipment

Bodyweight, Dumbbell, Exercise Ball, Other, Treadmill

Average Exertion

50%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

102 minutes

Genders

Female

Days per week

5 days

Goals

Build Muscle (Female)
Fat Loss (Female)
Gain Strength (Female)
Increase Stamina (Female)
Tone Body (Female)
Description

TheJessica 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

Show More

Equipment

Bodyweight, Dumbbell, Exercise Ball, Other, Treadmill

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

50%

Week 1


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.

ExerciseSetsRepsRestNotes
1A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
1B. Running, Treadmill
Running, Treadmill
1 set6 min0s
1C. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
2A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets20 reps60s
2B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets20 reps60s
2C. Dumbbell Flys
Dumbbell Flys
3 sets20 reps60s
3A. Sprint10 sets30s0s
3B. Jogging-Treadmill
Jogging-Treadmill
10 sets30s0s
4A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets20 reps60s
4B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets20 reps60s
4C. Bent Over Dumbbell Tricep Kickback
Bent Over Dumbbell Tricep Kickback
3 sets20 reps60s
5A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
5B. Running, Treadmill
Running, Treadmill
1 set6 min0s
5C. Jump Rope: Basic Hop
Jump Rope: Basic Hop
1 set2 min0s
6A. V-up3 sets20 reps60s
6B. Bicycle Crunch3 sets20 reps60s
6C. Side Plank with Torso Rotation3 sets20 reps60s


ExerciseSetsRepsRestNotes
1A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
1B. Running, Treadmill
Running, Treadmill
1 set6 min0s
1C. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
2A. Dumbbell Lunge and Curl
Dumbbell Lunge and Curl
3 sets20 reps60s
2B. Squat Thrusts3 sets20 reps60s
2C. Dumbbell Push Press
Dumbbell Push Press
3 sets20 reps60s
Behind the neck
3A. Sprint10 sets30s0s
Incline: 2 - 6
3B. Jogging-Treadmill
Jogging-Treadmill
10 sets30s0s
Incline: 2 - 6
4A. Dumbbell Lunge and Curl
Dumbbell Lunge and Curl
3 sets20 reps60s
4B. Squat Thrusts3 sets20 reps60s
4C. Dumbbell Push Press
Dumbbell Push Press
3 sets20 reps60s
Behind the neck
5A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
5B. Running, Treadmill
Running, Treadmill
1 set6 min0s
5C. Jump Rope: Basic Hop
Jump Rope: Basic Hop
1 set2 min0s
6A. Crunches
Crunches
3 sets20 reps60s
6B. Ball Knee Tuck3 sets20 reps60s
6C. Plank3 sets30s60s
Hold for 30 seconds, then repeat 2 more times.

Wednesday

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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.

ExerciseSetsRepsRestNotes
1A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
1B. Running, Treadmill
Running, Treadmill
1 set6 min0s
1C. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
2A. Bent Over Two-Dumbbell Row3 sets20 reps60s
2B. Rear Delt Raise3 sets20 reps60s
2C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets20 reps60s
3A. Sprint10 sets30s0s
3B. Jogging-Treadmill
Jogging-Treadmill
10 sets30s0s
4A. Bent Over Two-Dumbbell Row3 sets20 reps60s
4B. Rear Delt Raise3 sets20 reps60s
4C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets20 reps60s
5A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
5B. Running, Treadmill
Running, Treadmill
1 set6 min0s
5C. Jump Rope: Basic Hop
Jump Rope: Basic Hop
1 set2 min0s
6A. V-up3 sets20 reps60s
6B. Bicycle Crunch3 sets20 reps60s
6C. Side Plank with Torso Rotation3 sets20 reps60s

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.

ExerciseSetsRepsRestNotes
1A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
Jog 2 minutes / Run 6 minutes / Jog 2 minutesIncline: As much incline as possible
1B. Running, Treadmill
Running, Treadmill
1 set6 min60s
Incline: As much incline as possible
1C. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
Incline: As much incline as possible
2A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets20 reps60s
2B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets20 reps60s
2C. Dumbbell Flys
Dumbbell Flys
3 sets20 reps60s
3A. Sprint10 sets30s0s
Incline: As much incline as possible
3B. Jogging-Treadmill
Jogging-Treadmill
10 sets30s0s
Incline: As much incline as possible
4A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets20 reps60s
4B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets20 reps60s
4C. Bent Over Dumbbell Tricep Kickback
Bent Over Dumbbell Tricep Kickback
3 sets20 reps60s
5A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
Jog 2 min / Run 6 min / Jog 2 minIncline: As much incline as possible
5B. Running, Treadmill
Running, Treadmill
1 set6 min0s
Incline: As much incline as possible
5C. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
Incline: As much incline as possible
6A. Crunches
Crunches
3 sets20 reps60s
6B. Ball Knee Tuck3 sets20 reps60s
6C. Plank3 sets30s60s
Hold for 30 seconds, then repeat 2 more times for this exercise


ExerciseSetsRepsRestNotes
1A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
1B. Running, Treadmill
Running, Treadmill
1 set6 min0s
1C. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
2A. Dumbbell Lunge and Curl
Dumbbell Lunge and Curl
3 sets20 reps60s
2B. Squat Thrusts3 sets20 reps60s
2C. Dumbbell Push Press
Dumbbell Push Press
3 sets20 reps60s
Behind the neck
3A. Sprint10 sets30s0s
Incline: 2 - 6
3B. Jogging-Treadmill
Jogging-Treadmill
10 sets30s0s
Incline: 2 - 6
4A. Dumbbell Lunge and Curl
Dumbbell Lunge and Curl
3 sets20 reps60s
4B. Squat Thrusts3 sets20 reps60s
4C. Dumbbell Push Press
Dumbbell Push Press
3 sets20 reps60s
Behind the neck
5A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min0s
5B. Running, Treadmill
Running, Treadmill
1 set5 min0s
6A. V-up3 sets20 reps60s
6B. Bicycle Crunch3 sets20 reps60s
6C. Side Plank with Torso Rotation3 sets20 reps60s

Date Created: 12/27/19, 6:41 AM


Last Updated: 9/12/20, 9:37 PM

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