It includes bursts of cardio in between upper- and lower-body moves and core exercises.
Jessica Alba first started training with celebrity trainer and former NFL Raiders cheerleaderRamona Braganzawhen she was 17 years old.
She had just landed her breakthrough role of Max Guevara in the TV seriesDark Angel.
Getty Images.
The wayAlba approaches wellnesshas also shifted since she first began working with Braganza.
In addition to the physical aspects of training,Alba now prioritizes mental healthpractices such asmeditationand breath work.
“She often carves time in her day for short, guided meditations,” says Braganza.
She “finds it very beneficial for stretching her body out,” says Braganza.
Her favorite cardio exercises are dancing,indoor cycling, and hiking nearby her home.
The fact that Alba is prone to osteoporosis also impactsher workouts, according to her longtime trainer.
“We focus on overhead exercises using resistance, which helps increase bone density,” she says.
Jessica Alba’s Gym Workout
How it works:This workout followsBraganza’s signature 321 Training Method.
It includes three cardio segments, two strengthcircuits, and one core segment.
Do one to three sets of this strength circuit.
Then, return to cardio, followed by the second circuit of three exercises and a brief break.
Do one to three sets.
Return to cardio one more time, then finish with two core exercises.
To make the workout more advanced, add more time to each exercise.
Warm up for 1 minute.
That’s one rep. Do three reps.
D.Extend arms with palms facing up.
Lift arms, turning the dumbbells in to face each other.
Lower to sides until parallel to the ground, and raise back up as if hugging a large ball.
That’s one rep. Do three reps, then alternate to presses.
Do as many reps as possible (AMRAP) for 1 minute.
Option to hold a dumbbell in each hand.
C.Repeat on right side.
Do AMRAP for 1 minute.
Bench Step-Over
A.Stand next to a bench or a step stool and place right foot on surface.
C.Begin the move one rep at a time until gaining strength to keep momentum going for 30 seconds.
Do AMRAP for 30 seconds, then switch sides.
(To modify: Stand on two legs with a slight forward hinge and knees slightly bent.)
B.Begin with arms hanging down and slightly forward.
Bend elbows and pull the dumbbells up to perform a row.
Keep elbows close to sides, then lower with control.
That’s one rep. Do three reps, then alternate to rows.
D.Contract glutes to remain stable on right leg and keep abs contracted to support lower back during both moves.
Single-Leg Hamstring Curl
A.Lie on ground with hands on a mat and feet on an exercise ball.
Raise hips, then raise right leg up to the sky.
(To modify: Keep both legs on ball.)
B.Use left hamstring to roll the ball in toward hips with control.
B.Use core to rotate to the right, touching dumbbell to the ground.
