Jessica Alba’s Simple, Total-Body Strength Workout Hits Every Muscle in Just 4 Moves

Image source: Getty/Kelly Sullivan

If you’ve ever wondered what a workout with Jessica Alba it might seem, you’re in luck. Yesterday, the actress and businesswoman shared a generous glimpse into her sweaty life through a time-lapse video that she posted on Instagram. In the post, she is rocking a workout with the trainer. ramona braganza set to the smash hit of the summer (and the perfect motivational workout soundtrack), Beyoncé’s new single, “Break My Soul.”

“Sharing a bit of #Mondaymotivation,” he wrote on the subtitle. “I’ve been working with my girl @ramonabraganza to try and get back to my style, it’s not easy but we’re doing it!”

First, Alba gets to work on the SoulCycle home bikedoing a 30 minute class with the coach Claire Jones – and that’s just his warm-up. Next, Alba does three rounds of a brutal-looking strength circuit, which she details in the video’s caption, including TRX rows, Bulgarian plyometric split squats, barbell bench presses, and slider plank crunches. She ends with some yoga poses and stretches: “very important, don’t forget,” she writes in the caption.

This full-body strength circuit is masterfully crafted with just four exercises that, together, work every muscle group (back and biceps; legs and glutes; shoulders, chest and triceps; and core, in that order). And Alba goes through it with the same mastery, even adding a small jump to the bulgarian split squats (is not easy).

For the record, while many experts I recommend doing strength before cardio (to save energy for more high-quality reps of your strength moves), it’s okay to warm up with some low-intensity cardio to get the blood flowing to your muscles; just be sure to save some juice for the rest of your workout.

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And in case you’re just here for the outfit details, her cute matching ensemble seems to be part of The Adidas Stella McCartney Collectionwhile she ultra white sneakers come from the brand signature ultra boost line. Their clip-on cycling shoes come from the brand Sidi.

Do you want to try his training? It’s a solid workout routine for anyone from beginner to advanced and can be easily modified based on your current abilities or if you don’t have a lot of exercise equipment at home. As Alba says: “If you like the game, try the following and tell me what you think.”

Jessica Alba’s Full Body Strength Training

Necessary equipment: a barbell or set of dumbbells, a TRX or resistance band, a slider set or two small towels and a bench or step one to two feet high.

Addresses: Start with a light cardio warm-up, whether it’s five, 10 or 30 minutes, like Alba. You can walk, ride a bike or do a Bodyweight dynamic warm-up. Do each move for the number of reps listed, then rest as needed before moving on to the next exercise. Do the entire circuit three times in total, and then cool down with some stretches either yoga.

TRX Row

• If you don’t have a TRX, you can do a incline dumbbell row either row of resistance bands.
• Stand with your feet hip-width apart, holding a TRX handle in each hand, palms facing each other. Walk your feet forward until your body is at a 45-degree angle to the floor, arms fully extended, and your body in a straight line. (To make this more difficult, walk your feet forward so your shoulders are even closer to the ground. To make this easier, move your feet further away from the TRX anchor point.)
• Keeping your body in a straight line and your core engaged, bend your elbows to lift your chest between your hands, keeping your elbows close to your ribs.
• Slowly straighten your arms to return to the starting position.
• Do 15 reps.

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Bulgarian split squat

• Start standing a few feet in front of a bench, box, ladder, or chair, with your back to it. Extend your right leg behind you and rest the top of your foot on the bench.
• Make sure your left foot is far enough apart so that when you come down into a lunge, your knee stays directly over your ankle.
• Bend your left knee to lower into a lunge, stopping when that knee is bent 90 degrees (or as low as is comfortable).
• Push off with your left foot to straighten your left knee and return to standing. (To make it harder, like Alba, hit the ground with the hand opposite your front leg and add a little jump on top.)
• Do 15 reps per leg.

bench press bar

• Grab a barbell (or a set of dumbbells, holding one in each hand) and lie on your back on a flat exercise bench or floor. Hold the weight directly over your chest, with your arms extended over your shoulders, so your wrists are straight and your palms face your feet.
• Slowly lower the weight back toward your chest until your elbows are bent at a 90-degree angle.
• Push the weight up, fully extending your arms.
• Do 10 repetitions.

Plank Crunch With Sliders

• If you don’t have sliders, you can use two hand towels on a smooth floor.
• Start in a plank position with a slider under each foot.
• Engage your core to drive your knees toward your chest, sliding your feet toward your hands on the floor.
• Without dropping your hips, spread your feet apart and rotate them open and back to return to a plank position. Do five reps.
• Then reverse direction: Starting from a plank position, slide your feet apart, forward, then together, so your body is contracted with your feet close to your hands. Do five reps.

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