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Jessica Alba Workout & Diet: Get the 40-Minute 3-2-1 Workout Routine
Workout Overview
Week 1
Day 1: Monday | Day 2: Tuesday | Day 3: Wednesday | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
Week 1
Monday
Scroll to topTo 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 | Notes |
|---|---|---|---|---|
1A. Jogging-Treadmill ▶ | 1 set | 2 min | 0s | |
| 1B. Running, Treadmill▶ | 1 set | 6 min | 0s | |
| 1C. Jogging-Treadmill▶ | 1 set | 2 min | 0s | |
2A. Dumbbell Bench Press ▶ | 3 sets | 20 reps | 60s | |
2B. Incline Dumbbell Press ▶ | 3 sets | 20 reps | 60s | |
2C. Dumbbell Flys ▶ | 3 sets | 20 reps | 60s | |
| 3A. Sprint | 10 sets | 30s | 0s | |
| 3B. Jogging-Treadmill▶ | 10 sets | 30s | 0s | |
| 4A. Dumbbell Bench Press▶ | 3 sets | 20 reps | 60s | |
| 4B. Incline Dumbbell Press▶ | 3 sets | 20 reps | 60s | |
4C. Bent Over Dumbbell Tricep Kickback ▶ | 3 sets | 20 reps | 60s | |
| 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 | |
| 6A. V-up | 3 sets | 20 reps | 60s | |
| 6B. Bicycle Crunch | 3 sets | 20 reps | 60s | |
| 6C. Side Plank with Torso Rotation | 3 sets | 20 reps | 60s |
Tuesday
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Jogging-Treadmill▶ | 1 set | 2 min | 0s | |
| 1B. Running, Treadmill▶ | 1 set | 6 min | 0s | |
| 1C. Jogging-Treadmill▶ | 1 set | 2 min | 0s | |
2A. Dumbbell Lunge and Curl ▶ | 3 sets | 20 reps | 60s | |
| 2B. Squat Thrusts | 3 sets | 20 reps | 60s | |
2C. Dumbbell Push Press ▶ | 3 sets | 20 reps | 60s | Behind the neck |
| 3A. Sprint | 10 sets | 30s | 0s | Incline: 2 - 6 |
| 3B. Jogging-Treadmill▶ | 10 sets | 30s | 0s | Incline: 2 - 6 |
| 4A. Dumbbell Lunge and Curl▶ | 3 sets | 20 reps | 60s | |
| 4B. Squat Thrusts | 3 sets | 20 reps | 60s | |
| 4C. Dumbbell Push Press▶ | 3 sets | 20 reps | 60s | Behind the neck |
| 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 | |
6A. Crunches ▶ | 3 sets | 20 reps | 60s | |
| 6B. Ball Knee Tuck | 3 sets | 20 reps | 60s | |
| 6C. Plank | 3 sets | 30s | 60s | Hold for 30 seconds, then repeat 2 more times. |
Wednesday
Scroll to topTo 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 | Notes |
|---|---|---|---|---|
| 1A. Jogging-Treadmill▶ | 1 set | 2 min | 0s | |
| 1B. Running, Treadmill▶ | 1 set | 6 min | 0s | |
| 1C. Jogging-Treadmill▶ | 1 set | 2 min | 0s | |
| 2A. Bent Over Two-Dumbbell Row | 3 sets | 20 reps | 60s | |
| 2B. Rear Delt Raise | 3 sets | 20 reps | 60s | |
2C. Dumbbell Lateral Raise ▶ | 3 sets | 20 reps | 60s | |
| 3A. Sprint | 10 sets | 30s | 0s | |
| 3B. Jogging-Treadmill▶ | 10 sets | 30s | 0s | |
| 4A. Bent Over Two-Dumbbell Row | 3 sets | 20 reps | 60s | |
| 4B. Rear Delt Raise | 3 sets | 20 reps | 60s | |
| 4C. Dumbbell Lateral Raise▶ | 3 sets | 20 reps | 60s | |
| 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 | |
| 6A. V-up | 3 sets | 20 reps | 60s | |
| 6B. Bicycle Crunch | 3 sets | 20 reps | 60s | |
| 6C. Side Plank with Torso Rotation | 3 sets | 20 reps | 60s |
Thursday
Scroll to topTo 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 | Notes |
|---|---|---|---|---|
| 1A. Jogging-Treadmill▶ | 1 set | 2 min | 60s | Jog 2 minutes / Run 6 minutes / Jog 2 minutesIncline: As much incline as possible |
| 1B. Running, Treadmill▶ | 1 set | 6 min | 60s | Incline: As much incline as possible |
| 1C. Jogging-Treadmill▶ | 1 set | 2 min | 60s | Incline: As much incline as possible |
| 2A. Dumbbell Bench Press▶ | 3 sets | 20 reps | 60s | |
| 2B. Incline Dumbbell Press▶ | 3 sets | 20 reps | 60s | |
| 2C. Dumbbell Flys▶ | 3 sets | 20 reps | 60s | |
| 3A. Sprint | 10 sets | 30s | 0s | Incline: As much incline as possible |
| 3B. Jogging-Treadmill▶ | 10 sets | 30s | 0s | Incline: As much incline as possible |
| 4A. Dumbbell Bench Press▶ | 3 sets | 20 reps | 60s | |
| 4B. Incline Dumbbell Press▶ | 3 sets | 20 reps | 60s | |
| 4C. Bent Over Dumbbell Tricep Kickback▶ | 3 sets | 20 reps | 60s | |
| 5A. Jogging-Treadmill▶ | 1 set | 2 min | 0s | Jog 2 min / Run 6 min / Jog 2 minIncline: As much incline as possible |
| 5B. Running, Treadmill▶ | 1 set | 6 min | 0s | Incline: As much incline as possible |
| 5C. Jogging-Treadmill▶ | 1 set | 2 min | 0s | Incline: As much incline as possible |
| 6A. Crunches▶ | 3 sets | 20 reps | 60s | |
| 6B. Ball Knee Tuck | 3 sets | 20 reps | 60s | |
| 6C. Plank | 3 sets | 30s | 60s | Hold for 30 seconds, then repeat 2 more times for this exercise |
Friday
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Jogging-Treadmill▶ | 1 set | 2 min | 0s | |
| 1B. Running, Treadmill▶ | 1 set | 6 min | 0s | |
| 1C. Jogging-Treadmill▶ | 1 set | 2 min | 0s | |
| 2A. Dumbbell Lunge and Curl▶ | 3 sets | 20 reps | 60s | |
| 2B. Squat Thrusts | 3 sets | 20 reps | 60s | |
| 2C. Dumbbell Push Press▶ | 3 sets | 20 reps | 60s | Behind the neck |
| 3A. Sprint | 10 sets | 30s | 0s | Incline: 2 - 6 |
| 3B. Jogging-Treadmill▶ | 10 sets | 30s | 0s | Incline: 2 - 6 |
| 4A. Dumbbell Lunge and Curl▶ | 3 sets | 20 reps | 60s | |
| 4B. Squat Thrusts | 3 sets | 20 reps | 60s | |
| 4C. Dumbbell Push Press▶ | 3 sets | 20 reps | 60s | Behind the neck |
| 5A. Jogging-Treadmill▶ | 1 set | 2 min | 0s | |
| 5B. Running, Treadmill▶ | 1 set | 5 min | 0s | |
| 6A. V-up | 3 sets | 20 reps | 60s | |
| 6B. Bicycle Crunch | 3 sets | 20 reps | 60s | |
| 6C. Side Plank with Torso Rotation | 3 sets | 20 reps | 60s |
Date Created: 12/27/19, 6:41 AM
Last Updated: 9/12/20, 9:37 PM
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