Jessica Alba has been a longtime advocate for staying active and taking care of her physical and mental well-being. Her commitment to fitness is evident in her toned physique and radiant energy. So, what exactly does Jessica’s workout routine entail? Let’s delve into the details of her gym sessions, as shared by her trainer, Ramona Braganza.
Jessica Alba’s fitness journey began at the age of 17 when she started training with Ramona Braganza, who is not only a celebrity trainer but also a former NFL Raiders cheerleader. Over the years, their relationship has evolved into a strong friendship, and they have recently reunited to work out together once again.
Braganza describes Alba as a confident, hard-working individual who excels in various aspects of her life while juggling her roles as a wife, mother, successful businesswoman, and actress.
Alba’s approach to wellness has evolved over time, incorporating not only physical training but also mental health practices such as meditation and breathwork. Braganza reveals that Alba regularly carves out time in her day for short, guided meditations, recognizing the importance of mental well-being alongside physical fitness. Additionally, Alba has embraced Iyengar yoga, a style that involves holding poses for extended durations, as it helps her achieve a deep stretch and promotes flexibility.
When it comes to traditional workouts, Alba and Braganza typically hit the gym early in the morning, accompanied by contemporary and old-school music to set the tone. Alba’s favorite cardio exercises include dancing, indoor cycling, and hiking near her home, ensuring she adds an element of enjoyment to her fitness regimen. Cardiovascular exercises not only improve cardiovascular health but also contribute to overall calorie burn and endurance.
Strength training is another crucial component of Alba’s routine, focusing on upper body exercises with moderate weights. Braganza mentions that Alba prefers upper body workouts over leg exercises. One of their go-to equipment choices is a weighted slam ball, which helps Alba build strength while providing a dynamic and engaging workout. It’s worth noting that Alba’s susceptibility to osteoporosis influences the selection of exercises, with a specific emphasis on overhead exercises using resistance to enhance bone density.
Now that we have explored the elements that make up Jessica Alba’s workout routine, let’s take a closer look at a sample workout from Braganza’s 321 Training Method, which incorporates cardiovascular segments, strength circuits, and a core segment. Remember to modify the exercises according to your fitness level and consult a healthcare professional before starting any new workout regimen.
Jessica Alba’s Gym Workout
Braganza’s signature 321 Training Method has 3 cardio segments, 2 strength circuits, and 1 core segment. You can do this workout at home or at Curves. Start with a cardio then the first circuit of three strength exercises and then take a short break. Complete one to three sets of this strength circuit. Return to cardio, then move on to the second circuit of three exercises, followed by another short break. Perform one to three sets. Finish with one more cardio segment and end the workout with two core exercises.
You’ll need:
- dumbbells
- weight bench
- exercise ball
- mat
- gliders
- jump rope
Cardio
Start your workout with a 1-minute warm-up of jumping rope, jogging in place, or dancing to get your heart rate up and prepare your body for the workout ahead.
Circuit 1
Chest Press-Fly Combination:
- Sit on a stability ball with the dumbbells resting on your thighs.
- Walk your feet forward until your upper back, shoulders and head rest on the ball.
- Press your arms up until the heads of the dumbbells touch, then lower them to chest height with your elbows out wide. Raise your arms back up until fully extended. This completes one repetition. Perform three reps.
- Extend your arms with your palms facing up. Lift your arms, turning the dumbbells to face each other. Lower them to the sides until parallel to the ground, and then raise them back up as if hugging a large ball. This completes one rep. Perform three reps before alternating with the presses.
- Perform as many reps as possible (AMRAP) for 1 minute.
Dumbbell Plank Rotation
- Begin in a plank position on a mat with your feet hip-width apart and hands under your shoulders. You can choose to hold a dumbbell in each hand for added resistance.
- Rotate your body to face the left side of the room, raising your left arm until it’s above your body in line with your shoulder. Return to the starting position.
- Repeat the rotation on the right side.
- Perform AMRAP for 1 minute.
Bench Step-Over
- Stand next to a bench or a step stool and place your right foot on the surface.
- Press into your right foot and lift your left leg up and over the bench or stool to briefly touch the ground behind your right leg. Return to the starting position.
- Begin the move one rep at a time until you gain the strength to keep the momentum going for 30 seconds.
- Perform AMRAP for 30 seconds, then switch sides.
Circuit 2
Single-Leg Pop-Up
- Stand in front of a bench or a step stool and place the toe of your right foot behind your body on the elevated surface, assuming a lunge position.
- Bend your supporting left knee and touch the ground with your hands. Then, explosively pop up into the air, landing softly on your left foot. Repeat the movement by touching the ground again.
- Perform AMRAP for 30 seconds, then switch sides.
Back Row-Fly Combination On Single Leg
- Step forward on your right leg, holding the dumbbells in both hands as your hips hinge forward at the waist, forming a letter T-shape. To modify, stand on two legs with a slight forward hinge and slightly bent knees.
- Start with both arms hanging down and slightly forward. Pull the dumbbells up as you bend your elbows to perform a row, keeping your elbows close to your sides. With control, lower the dumbbells. This is one repetition. Do 3.
- Raise your arms out to the sides until they are parallel to the floor with a slight bend in your elbows. Lower them with control. This completes one rep. Perform three reps before alternating with the rows.
- Contract your glutes to remain stable on your right leg and keep your abs engaged to support your lower back throughout both moves.
- Perform AMRAP for 30 seconds, then switch sides.
Single-Leg Hamstring Curl
- Lie on the ground with your hands on a mat and your feet on an exercise ball. Raise your hips and then raise your right leg up to the sky. To modify, keep both legs on the ball.
- Use your left hamstring to roll the ball in toward your hips with control.
- Perform AMRAP for 30 seconds, then switch sides.
Core
Now it’s time to engage your core muscles with these two exercises:
Russian Twist
- Sit on a mat, holding one dumbbell in both hands with your knees bent and feet flat on the ground. For a challenge, you can raise your feet a few inches off the ground with your knees bent or raise them high off the ground and fully extend your legs straight into a V-sit.
- Use your core to rotate to the right, touching the dumbbell to the ground. Return to the center, pressing the dumbbell up in front of your chest slightly before rotating to the left and touching the dumbbell to the ground.
- Perform AMRAP for 1 minute.
Plank Circle Sliders
- Begin in a plank position with your feet hip-width apart on gliders or paper plates and your hands under your shoulders on a mat.
- Pull your knees into your chest, then fully extend your legs to the sides and circle your legs behind your hips to finish in a plank position.
- Perform AMRAP for 1 minute.
Remember to listen to your body, modify exercises as needed, and gradually increase intensity and duration as you progress in your fitness journey. Stay consistent and dedicated to achieving your health and wellness goals.
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