Jessica Alba Workout: 3-2-1 Workout Routine
The 3-2-1 Workout Routine – Jessica Alba Workout
On this episode of Live Lean TV, I take you through a Jessica Alba Workout via the 3-2-1 workout routine, courtesy of her personal trainer, Ramona Braganza.
So here’s the deal.
I have a female friend at the gym who works out every day.
She works hard, she’s beautiful, but in her mind she feels like she’s holding onto a little bit of fat on her lower abs.
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After talking to her about her current workout routine, I asked her this question:
If there is one female celebrity that you would want to look like, who would it be?
Her response, Jessica Alba!
My response, oh yeah!
I searched for Jessica Alba’s personal trainer, Ramona Braganza, and found Jessica Alba’s workout, that she used to lose her post-pregnancy body fat.
So today, I’m going to share a Jessica Alba workout with you.
Again, this is not a workout that I’ve designed.
This is Jessica Alba’s workout that was designed by her personal trainer, Ramona Braganza.
And obviously from looking at Jessica Alba’s results above, this 3-2-1 workout routine works.
Alright ladies, all you need are a set of dumbbells, but since I’m on the beach, I’m using water jugs.
Are you ready to go?
Lets do it!
Jessica Alba’s Workout: 3-2-1 Workout Routine
Here’s how Ramona Braganza’s 3-2-1 workout routine is structured:
Total time:
40 minutes
Type of workout:
- 3Â cardio sets
- 2 strength training circuits
- 1 core strengthening circuit
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
The first session of the 3-2-1 workout routine consists of cardio. This will act as the warm up for the workout.
Warm Up Cardio Set #1:
A1. Light Jog
Reps: 2 minutes
Rest: 0 (transition directly into a run)
A2. Run
Reps:Â 6 minutes
Rest: 0 (transition directly into a run)
A3. Light Jog
Reps: 2 minutes
Rest:Â 60 seconds
After cardio set #1 is completed, your heart rate should be elevated.
Next, you’ll move on to a strength routine with your dumbbells, or in my case, water bottles.
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Since I’m using water bottles in the workout video, I probably look like the least masculine guy on the beach, but you have to have confidence in whatever you do in life!
So lets do this.
Strength Training Circuit #1:
B1. Dumbbell Forward Lunge with Bicep Curl
Reps: 20 reps (10/side)
Rest: 0 (transition directly into next exercise)
Coaching cues:Â focus on keeping your core tight to maintain your balance. After you complete 20 reps, move directly into the dumbbell bent over rear delt raise.
B2. Bent Over Dumbbell Rear Delt Raise
Reps: 20 reps
Rest: 0 (transition directly into next exercise)
Coaching cues:Â keep your core engaged and reach for both sides of the wall with a wide arc (just like flapping your wings).
B3. Standing Dumbbell Lateral Raise
Reps: 20 reps
Rest: 60 seconds
Coaching cues: this will really work your shoulders.
Even with the water bottles, I’m feeling the burn after 20 reps.
That’s one circuit.
Repeat that circuit 2 more times for a total of 3 circuits.
After finishing your last strength training circuit, put the dumbbells down and move on to cardio session #2, high intensity interval training (HIIT).
High Intensity Interval Training (HIIT) Cardio Set #2:
C1. Treadmill HIIT Sprint
Reps:Â 30 seconds
Rest: 0 (transition directly into a light jog)
C2. Light jog
Reps: 30 seconds
Rest: 0 (transition directly into a run)
Repeat for a total of 5 minutes.
This HIIT session will really elevate your heart rate while giving you a good sweat.
After completing the 5 minutes of high intensity intervals, move on to strength training circuit #2.
Strength Training Circuit #2:
Grab your dumbbells and lets go!
D1. Dumbbell Squat and Press
Reps: 20 reps
Rest: 0 (transition directly into next exercise)
Coaching cues: Squat down with the pressure on your heels, then stand up and press the dumbbells over your head.
D2. Dumbbell Flat Bench Press
Reps: 20 reps
Rest: 0 (transition directly into next exercise)
D3. Bench Dip
Reps: 20 reps
Rest:Â 60 seconds
Notes: Extend your legs straight out for more of a challenge or bend your knees to make the dip easier. Focus on keeping your elbows in to really isolate and workout the triceps, then lower your body down, then press back up.
Repeat 2 more times for a total of 3 circuits.
Cardio Set #3:
E1. Jog
Reps: 2 minutes
Rest: 0 (transition directly into a run)
E2. Run
Reps:Â 6 minutes
Rest: 0 (transition directly into a run)
E3. Jog
Reps: 2 minutes
Rest:Â 60 seconds
Coaching cues:Â cardio set #3 should be at a higher intensity than the warm up cardio set #1.
After finishing this 3rd and final cardio set, you’re almost done.
At this point, you’ve completed 3 cardio sets and 2 different strength training circuits.
To finish off the workout, Ramona Braganza likes to put Jessica Alba through some core training.
You’ll complete one round of a 3 exercise core training workout circuit.
Core Training Workout Circuit:
F1. Reverse Crunch
Reps: 20 reps
Rest: 0 (transition directly into next exercise)
Coaching cues: Raise your bent knees and place your hands under your butt. Then roll your hips towards you as you straighten your legs. Get ready to feel this one! Was you hit 20 reps, move immediately into the bicycle crunch.
F2. Bicycle Crunch
Reps: 20 reps (10/side)
Rest: 0 (transition directly into next exercise)
Coaching cues: Place your hands behind your head, then under control, crunch one elbow towards your opposite knee. Make sure you keep your core tight and contract your abs hard.
F3. Forearm Plank
Reps: 30 seconds
Rest: 0 (transition directly into next exercise)
Coaching cues: Maintain a flat back with your core engaged.
Complete just 1 circuit.
There’s your Jessica Alba Workout: 3-2-1 Workout Routine
I hope you enjoyed working out like Jessica Alba.
By now you should be winded but feeling awesome.
No wonder Jessica Alba is in incredible shape.
Thanks for watching, more workouts coming your way!
Leave a comment below to let me know if you enjoyed this Jessica Alba workout video.
Also be sure to check out my other workouts such as my TRX Suspension Training Workout For Abs.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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