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Jessica Biel’s Circuit Training Workout and Diet

by Susan · 6 comments

The other night while flipping through all my options on TV, I came across a movie from 2001 called Summer Catch, starring Freddie Price, Jr. and Jessica Biel. Admittedly, I have a cheesy affliction to movies like this so I put the remote down and watched for awhile.

The first time we see Jessica, she is at the pool in a bikini and looking extremely fit, lean, and strong. Healthy.

I started to think about how, in the last few years, celebrity females really started looking extra thin. Scary-thin. Bony-thin. The complete opposite of what Jessica looked like in this movie or looks like any time I see her.

So, doing what I do, I got curious to see if I could find out what she does to keep herself fit. And sure enough I found a ton of information!

According to an interview Jason Walsh, Jessica’s Personal Trainer, in People Magazine, here is what Jessica’s workouts consist of.

Warm up: stretching and warming up using bodyweight training exercises such as the walking lunge.

High Intensity Cardio Intervals: “It’s the cardio that leans her out,” says Walsh. After a ½-mile jog, they hit the track for two 200-meter, 150-meter and 100-meter sprints.

Core: “Hanging leg raises don’t build a six-pack, but they flatten,” says Walsh. “Jessica hates them, but she powers through!” They also do the Russian Twist.

Plyometrics: Stair hopping. “These hurt,” says Walsh. “Even athletes hate them. After Jessica did these the first time, she would’ve punched me if she had the energy.”

Resistance Training: “We keep moving, so it becomes a cardio workout too.”

Jessica does this circuit training workout 4 days per week, takes 1 day off, and uses the other 2 days to do any kind of sport or recreational activity she feels like doing.

I also stumbled upon an online interview with Walsh (figureathlete.com) where he detailed a specific weekly circuit training workout that Jessica was doing at the time of the interview.

Here’s what it looks like:

Day 1:

Warm up: foam rolling then an active warm-up

Circuit # 1

Mini band lateral walks for 30 sec each way (put the band around your ankles)

Sumo Squat Jump with Medicine BallElbow Plank

Planks  ——————————————————————>

(complete circuit 3x — 30 seconds /exercise)

Circuit #2

Front Squats (3:1:0 tempo with band around knees) 10 reps

Reverse Crunch (on incline bench) slow and under control 15-20 reps

Kneeling Cable Chop 10 reps each

(complete circuit 3x)

Circuit # 3

Five 50 yard resisted runs with 30 second rest periods to keep the heart rate up

Circuit # 4

Manual Stretching

Day 2:

Track Day. —————————————————————->

Usually sprints ranging from 200m at 75% to 100m at 100%. They do 6-8 sets depending on how Jessica’s feeling from the day before.

They will sometimes end with some hops up stairs (single and double leg) with recovery to 120 bpm to get better output during each rep.

Day 3:

Regeneration: A ton of foam rolling!

Day 4:

Mini Band Lateral Walks

Linear Bounds

Side Bridge

(Repeat circuit 3x – 30 seconds/exercise)

Circuit # 2

Single Leg Squat 10 reps each leg (medicine ball)

Single Leg Romanian Dead Lift 10 reps /leg (20-25lb dumbbells)

Decline Stick Roll Ups 15 reps

(Repeat circuit 3x)

Circuit # 3

Quadruped Opposites (2:5:2 tempo) 8 reps /side

Chin-ups 6 repsChin Up ——————————————————————————>

(Complete circuit 3x)

Circuit # 4

Two 300 yard Shuttle Runs. Walsh will let her heart rate drop to 120 bpm between sets to recover.

Circuit #5

Manual stretching. They will do a bit more today since it’s toward the end of the week and Jessica will be tight.

Day 5

One hour of hitting and kicking combos. They do 3 minute rounds with one minute rest periods. This is killer stuff.

Day 6

Recreational sports

Great workout! However, we know that we can attribute our diet to about 75% of how we look.

So, what does Jessica eat? According to Walsh in People Magazine, she eats a pretty clean diet. Foods that are not processed and eats her complex carbs earlier in the day rather than later.veggies

Here is an example of what Walsh says Jessica is eating on a typical day:

Breakfast: 1 cup of oatmeal with handful of berries.

Snack: 1 slice whole wheat toast, 1-1 ½ tbsp. of almond butter and sliced bananas on top.

Lunch: Salad with 5-6 oz of chicken, vinaigrette dressing.

Snack: A banana, apple or strawberries.

Dinner: 6oz. of fish, plate full of veggies, 1/2 cup of low-glycemic basmati rice.

Dessert: A couple of pieces of dark chocolate.

Huh, what is this circuit training workout plan lacking? No crunches, no cardio. I wonder why? :-)

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{ 1 comment }

1 Anne December 12, 2009 at 8:47 am

Admittedly I read this quickly, but what is foam rolling?

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