Celebrity trainers have all the secrets — secrets to their workout routine, how to maintain a healthy diet and what it takes to get fit. And now, the internet has made it possible for all of us to heed their advice and up our fitness game. Jessica Alba’s trainer, Ramona Braganza, gives us an insight into the 20-minute routine that can get you in shape.
Braganza has been Alba’s trainer for over 15 years and lucky for us, we’re getting a sneak peek into one of her exercise routines that can be performed right at home!
Jessica Alba’s At Home 20-Minute Routine
All you need are two 6-pound weights and prepare your muscles to get to work. Perform each exercise for one set of 20 reps.
Arm Raises
Directions:
- Holding a 6-pound dumbbell in each hand, take a big step forward with your right foot, keeping the back leg straight.
- Lean forward at the waist and bring your hands together with your palms facing inward.
- With a slight bend in your elbows, raise your arms out to shoulder level.
- Squeezing the shoulder blades together, lower your arms and raise them up. Repeat.
Shoulder Press
Directions:
- Holding a 6-pound dumbbell in each hand, bring your elbows out on each side at 90 degrees, so your dumbbells are at ear level with your palms facing forward.
- Straighten your arms out and press the dumbbell toward the ceiling. Bring your elbows back down and repeat.
Jab Cress
Directions:
- Stand tall with your feet hip-width distance apart and hold a 6-pound dumbbell in each hand. Your elbows should be bent on your sides.
- Keeping your abs tight and engaged, twist your torso to the right and punch your left arm to bring it across your body to the right.
- Perform the same movement using the opposite arm on the opposite side. Repeat while switching sides each time.
Chest Press
Directions:
- Stack some pillows or cushions against a wall and lean on the pillows with your head on the top.
- Hold a 6-pound dumbbell in each hand and extend your arms toward the ceiling. Make sure your palms are facing inward.
- Next, bend your elbows to lower your arms and bring them to chest level.
- As you squeeze your chest muscles, extend your arms back up. Repeat.
Squats
Directions:
- Stand with your feet hip-width apart, holding a dumbbell in each hand. Make sure your toes are pointed out and parallel to each other.
- Shift your weight to your heels and lower down to squat bringing the dumbbells down with you.
- Make sure that your knees are behind your toes and your hips are pushed back. Keep your back as straight as you can.
- Hold the squat for two seconds and as you come back up, squeeze your glutes as you straighten your legs. Repeat.
Leg Lunges
Directions:
- Holding a 6-pound dumbbell in each hand, step your left leg forward and bend your left knee to a 90-degree angle. Your knee should be stacked above your ankle. Keep your right leg extended or with a slight bend in the knee.
- Bring your right hand to touch the floor and extend your left hand to the ceiling as you slightly twist your torso to the left.
- Press through your left heel and bring your right leg back together to stand.
- Repeat using the other leg.
Now we can all get fit like Jessica Alba and we don’t even have to leave our bedroom!
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Braganza, R. (n.d.). Jessica’s 6-Move Home Gym Plan. Retrieved from http://www.womenshealthmag.co.uk/fitness/celebrity-body/683/jessicas-6-move-home-gym-plan/
