Image Source: Getty / Kelly Sullivan
If you’ve ever wondered what training with Jessica Alba looks like, you’re in luck. Yesterday, actors and entrepreneurs generously peeked at her sweaty life through a time-lapse video she posted on Instagram. In her post, she shatters the workout set by trainer Ramona Braganza on her summer breakout hit (and the perfect motivational workout soundtrack), Beyonce’s new single, Break My Soul.
“Share #mondaymotivation,” she wrote in the caption. “I’m working with the girl @ramonabraganza to get my issue back. It’s not easy, but I’m doing it!”
First, Alba will work on a Soul Cycle bike at home and have a 30-minute class with trainer Claire Jones. This is just her warm-up. Aruba then does three rounds of brutal strength training. This is detailed in the video captions, including TRX columns, plyometric Bulgarian split squats, barbell bench presses, and board crunches with sliders. She ends up with a few yoga poses and stretches — “very important, don’t forget,” she wrote in the caption.
This whole body strength circuit is brilliantly designed with four exercises that strike all muscle groups (back and biceps, legs and gluteal muscles, shoulders, chest, triceps, core in that order) together. .. Aruba then skillfully goes through it, adding a small jump to the Bulgarian split squat (not easy).
As a record, many experts recommend doing strength before aerobic exercise (to save energy and perform higher quality aerobic exercise), but low intensity aerobic exercise. It’s okay to warm up with and drain blood into your muscles — save juice for the rest of your workouts.
And if you’re here for costume diets, her cute matching set looks like part of Adidas’ Stella McCartney collection, but her ultra-white sneakers are the brand’s signature Ultra Boost line. Comes from. Her clip-in cycling shoes are from the Sidi brand.
Want to try her training? This is a solid training routine for everyone, from beginners to advanced, and can be easily modified to suit your current abilities or even if you don’t have a lot of training equipment at home. As Aruba says, “If you’re playing a game, try the following and lmk what you think.”
Jessica Alba whole body strength training
Required equipment: A set of barbells or dumbbells, a TRX or resistance band, a set of sliders or two small towels, and a bench or step 1-2 feet high.
direction: Start with light aerobic exercise, like Aruba, for 5 minutes, 10 minutes, 30 minutes, and so on. You can walk, cycle, or warm up your dynamic weight. Move as many people as you have listed, take breaks as needed, and then move on to the next exercise. Do the entire circuit a total of 3 times and cool down with stretching and yoga.
TRX line
- If you don’t have a TRX, you can do dumbbell Bent Over Row or Resistance Band Rowing.
- Hold the TRX handles in both hands, face each other with your palms, and stand with your feet away from your hips. Walk your legs forward until your body is at a 45 degree angle to the floor, your arms are fully extended, and your body is in a straight line. (To make this difficult, move your foot forward and bring your shoulders closer to the ground. To make this easier, take your foot off the TRX anchor point.)
- Straighten your body, secure your core, bend your elbows and raise your chest between your hands, bringing your elbows closer to your ribs.
- Slowly straighten your arm and return it to the starting position.
- Repeat 15 times.
Bulgarian split squat
- Stand a few feet in front of a bench, box, stair, or chair and start facing the other side. Extend your right foot back and place your instep on the bench.
- Make sure your left foot is far enough away so that your knee stays directly above your ankle when you go down into the rush.
- Bend your left knee to rush, bend your knee 90 degrees (or comfortably low) and then pause.
- Press your left foot to straighten your left knee and return to standing. (To make it as difficult as Aruba, tap the floor with the other hand on the front leg and add a small hop at the top.)
- Repeat 15 times for each leg.
Barbell bench press
- Grab a barbell (or a set of dumbbells you have in each hand) and lie face up on a flat training bench or floor. Place your weight directly above your chest and your arms above your shoulders so that your wrists are straight and your palms are facing your feet.
- Slowly lose weight towards your chest until your elbows bend at a 90 degree angle.
- Push up your weight and fully extend your arms.
- Repeat 10 times.
Plank crunch with slider
- If you don’t have a slider, you can use two hand towels on a smooth floor.
- Place the slider under each foot and start from the position of the board.
- Engage the core, pull your knees into your chest, and slide your feet toward your hands on the floor.
- Spread your legs without lowering your hips and turn them back to return to the board position. Repeat 5 times.
- Then reverse the direction. Start at the board position, lift your foot and slide it forward, then slide it together. This will crunch your body so that your feet are close to your hands. Repeat 5 times.
