Try Jessica Alba's fitness workout, straight from her trainer

Try Jessica Alba's fitness workout, straight from her trainer

Jessica Alba began training at age 17 with famous coach and former NFL Raiders cheerleader Ramona Braganza. She had just landed her breakout role as Max Guevara in the TV series Dark Angel. “I worked for 12 years with a young, ambitious, hard-working actress whose career went from barely noticed to constantly being followed by paparazzi,” Braganza tells Shape.

The couple have been friends for more than 20 years and recently started training together again. “[Now] I see a confident, hard-working wife, mother and successful businesswoman [who’s] still playing!” says the coach. (In addition to being the founder and chief creative officer of The Honest Company, Alba is also starring in a new Netflix thriller called Trigger Warning, out December 1, 2022.)

The way Alba approaches wellness has also changed since she started working with Braganza. In addition to the physical aspects of training, Alba now prioritizes mental health practices like meditation and breathwork. “She often makes time for short, guided meditations,” says Braganza. Alba also does Iyengar yoga, a type of yoga practice that requires holding poses for long periods of time. She “finds it very beneficial to stretch her body,” Braganza says.

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This summer, the actress even went to an Ayurvedic spa for three weeks to partake in Panchakarma, a treatment that Braganza says is intended to holistically balance and reset the body based on Ayurvedic principles. (If this sounds familiar, you may have heard Kourtney Kardashian talk about this "cleanse" on a recent episode of The Kardashians.)

For more traditional workouts, Alba and Braganza typically hit the gym early in the morning and often listen to "contemporary and old school music." Her favorite cardio exercises include dancing, indoor cycling and hiking near her home. (See: Your Complete Guide to Cardio Dance)

Alba incorporates “moderate weight” strength training into her routine, says Braganza. "She prefers the upper body more than the legs," the trainer adds, noting that the actress likes to use a weighted slam ball in her workouts. The fact that Alba is prone to osteoporosis also affects her training, according to her long-time trainer. “We focus on overhead resistance exercises, which helps increase bone density,” she says.

Ahead, check out a series of exercises from Braganza to get a taste of what it's like to train with the famous trainer.

Jessica Alba's Gym Workout

How it works:This workout follows Braganza's signature 321 training method. It includes three cardio segments, two strength Circuits and a core segment. You start with a cardio segment, then do the first circuit of three strength exercises in a row, followed by a short rest. Do one to three sets of this strength circuit. Then return to cardio, followed by the second round of three exercises and a short rest. Do one to three sets. Return to cardio one more time and then finish with two core exercises. To make the workout more advanced, add more time to each exercise.

What you will need:a set of dumbbells, a weight bench, an exercise ball, a mat, sliders, and a jump rope (modify with body weight, a stool, and paper plates if you don't have equipment)

Heart

AJump rope, jog, or dance in place.

Warm up for 1 minute.

Circuit 1

Chest press-fly combination

ASit on a stability ball with the dumbbells resting on your thighs.

b.Step your feet forward and hold the dumbbells close to your body until your shoulders, upper back, and head rest on the ball. Keep hips lifted.

CPush your arms up until the heads of the dumbbells touch, then lower them to chest height with your elbows extended and raise your arms again until they are fully extended. This is a repeat. Do three reps.

DExtend your arms with your palms facing upwards. Raise your arms and rotate the dumbbells so they face each other. Lower yourself sideways until you are parallel to the floor and rise again as if you were hugging a large ball. This is a repeat. Do three reps and then switch to pressing.

Do as many reps as possible (AMRAP) for 1 minute.

Dumbbell plank rotation

AStart in a plank position on a mat with your feet hip-width apart and your hands under your shoulders. Option to hold a dumbbell in each hand.

b.Turn to the left side of the room, raise your left arm until it is across your body in line with your shoulder, then return to the starting position.

CRepeat on the right side.

Do AMRAP for 1 minute.

Bench step over

AStand next to a bench or step stool and place your right foot on the surface.

b.Press into your right foot and lift your left leg up and over the bench or stool to briefly touch the floor behind the right leg, then return to the starting position.

CBegin the movement one rep at a time until you gain strength to maintain momentum for 30 seconds.

Perform AMRAP for 30 seconds and then switch sides.

Circuit 2

One-legged pop-up

AStand in front of a bench or step stool and place the toe of your right foot behind your body on the raised surface in a lunge position.

b.Bend your left knee and touch the floor with your hands, then jump into the air, landing gently on your left foot and repeat to touch the floor.

Perform AMRAP for 30 seconds and then switch sides.

Back row fly combination on one leg

AStep your right leg forward, holding the dumbbells in both hands as your hips move forward at the waist to form a T-shape. (Modification: Stand on two legs with a slight forward hinge and knees slightly bent.)

b.Start with your arms hanging down and slightly forward. Bend your elbows and pull the dumbbells up to perform a row. Keep your elbows close to your sides and then lower them in a controlled manner. This is a repeat. Do three reps.

CWith your elbows slightly bent, raise your arms to your sides until they are parallel to the floor, then lower them in a controlled manner. This is a repeat. Do three reps and then switch to rows.

DTighten glutes to remain stable on the right leg and keep abs engaged to support lower back during both movements.

Perform AMRAP for 30 seconds and then switch sides.

Single leg hamstring curl

ALie on the floor with your hands on a mat and your feet on an exercise ball. Raise your hips and then lift your right leg toward the sky. (Change: Keep both legs on the ball.)

b.Use your left hamstring to roll the ball toward your hips in a controlled manner.

Perform AMRAP for 30 seconds and then switch sides.

core

Russian twist

ASit on a mat with your knees bent and hold a dumbbell in both hands Feet flat on the floor. For a greater challenge, lift feet a few inches off the floor with knees bent (as shown), or lift feet high off the floor and extend legs completely straight in a V-sit.

b.Use your core to twist to the right and touch the dumbbell to the floor. Then return to center and press the dumbbell to your chest before turning to the left and letting the dumbbell touch the floor.

Do AMRAP for 1 minute.

Plank circle slider

AStart in a plank position with your feet hip-width apart on sliders or paper plates and your hands under your shoulders on a mat.

b.Draw knees to chest, then fully extend legs to sides and circle legs behind hips to end in plank position.

Do AMRAP for 1 minute.