Jessica Biel's Workout Week

Strong girls are hot

Day One: High intensity, time based circuits

Day Two: Sprints at the track

According to her trainer, Jason Walsh: "Usually sprints ranging from 200m at 75% to 100m at 100%. We do 6-8 sets depending on how she's feeling from the day before.

We'll sometimes end with some hops up stairs (single and double leg) and I'll let her recover to 120 BPM (beats per minute) to get better output during each rep."

Day 3: Regeneration and recovery work.  Lots of foam rolling.

Day 4: More high intensity, time based circuit training.

Day 5: Punching and kicking focus mitts, in rounds.

Day 6: Recreational sports

You'll notice that Jessica Biel does a lot of high intensity, time based circuits.  Does that sound familiar?

Chinups

Chinups and pullups are both pulling your chin over the bar - pullups are palms facing away from you, and chinups are palms facing you.  I have a tendency to use the term pullup for either one, but since people ask all the time, I thought I'd clear that up. 

Jessica Biel does chinups in sets of six. 

I throw this out there because typically my leanest girl clients are busting out, on average, six unassisted chinups per set. 

I wanted to highlight this for all the girls that "think they'll never be able to do an unassisted chinup".  The truth is, it's only a matter of time.  On average, my clients (girl and guy) take away about 10lbs of assistance on the assisted pullup machine every month.  That means that if you're using 70lbs of assistance right now, you're probably about seven months away from doing full, unassisted chinups.

Or there are the girls who "think they'd have enormous arms" if they did chinups.  Check out Jessica Biel's arms.  Case closed.

Jessica Biel's Movie Star Cardio

I put the full quote about the sprint day so you can see what movie star cardio really looks like:  Running 200m sprints and 100m sprints.

If you've never run at a track before, you might not be familiar with how short 200 meters is - it's half a lap around the track.  It's 1/8th of a mile.

So on one hand you've got all the people in the gym doing long... slow... mile after mile of cardio.  And you know how they look...  And then you've got Jessica Biel doing extremely short, fast sprints, and you know how fit she looks.

Also, there's a cardiovascular response to the kinds of circuits she's doing - all the squats, lunges, pullups, deadlifts, and even the punching and kicking drills.

Single leg squats and single leg deadlifts.

Well guess what?  Jessica Biel isn't doing Curves circuits.  She's doing circuits made up of really, really hard, big, intense movements like single leg squats and single leg deadlifts.  Two of my absolute favorite exercises.

If you've been reading this blog for any length of time, I've beat the squat and deadlift thing into the ground.  I'll say it one more time: You will not get the body you want without learning how to correctly squat and deadlift, and then getting strong in those movements.

A lot of people don't know how to squat and deadlift, and a lot of people do it wrong.  If you're not a squatting and deadlifting pro already, find yourself a RKC (certified kettlebell instructor) or CPT (certified personal trainer) in your area to teach you how.  I'm forever grateful to my first trainer Dave Werner for teaching me to squat and deadlift.

If you get on a first name basis with squats and deadlifts, then getting the body you want is only a matter of time and consistency.

Seriously, it's worth the time and effort required to learn how to do single leg squats and single leg deadlifts.

You can also check out my other article: Jessica Biel Workout: Get the beach body

 

By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds

Josh is currently finishing up his second book Fighter Workouts for Fat Loss

Josh is a fat loss expert, a kettlebell instructor and personal trainer in Denver, Colorado.  Josh helps women and men lose stubborn fat.

"I've seen more results in 6 weeks training with Josh than I saw in the previous two years working out on my own" -Stephanie Weis

© Joshua Hillis 2008

 

Comments

[Natural Weight Loss]

Josh I always get a ton of great stuff from you. Your methods are right on and truely effective.

Keep sharing the love...

Staying fit and healthy really is the key for many of us. It allows all the positive and productive traits to shine with in us.

[Josh Hillis]

Thanks!

[Laura Swim]

I am really not sure how I found this site, but I love it! I notice I have been hitting it about 3 times a week to check out new posts.

Good information and right on! I am working on those unassisted pull ups! I went from a 'soft athletic look' to a much leaner look from using heavier weights and cardio correctly. Trust me, it was a hard concept to grasp, especially after being a gymnast for so long and feeling like I got "bulky" easily.

Also, it's just fun to read about what the stars REALLY do. Pilates, yoga, chase the kids... please.

-Laura Swim

[Josh Hillis]

Thanks Laura!

I'm so stoked you like it!

And I'm even more stoked that it made a difference for you.

Hey, if you've got a good before/after picture, I'd love to feature you on the site!

Josh

[Marcus]

ahhhh, finally... the right Jessica!
Great article.

[maggie]

i need to lose my gut on my tummy and butt whats the best exercise for that and what foods should i stay away from?

[Josh Hillis]

Marcus: Glad you liked it!

Maggie: Search through past articles, that's what this whole site is about!

[Charlie Fields, RKC]

Great post! Who knew that Mary from 7th Heaven would turn into such a fitness dynamo!

Do you ever do dragon twists? It's my "favorite" squat variation.

Here's a link to a description of it:
http://www.elitefts.com/documents/dragon_twisting.htm

[Stephanie]

Hi Josh, I just happened upon your site, and I was excited for 2 reasons, 1: great advice and motivation and 2: I adore Jessica Biel. She is truly my fitness idol, and I really hope to shape my body to look similar to hers. She is so strong and beautiful, and she defies Hollywood's stick-girl standards. I love that.

I started in December and have made amazing progress, thanks to my personal trainer. I'm going to suggest to him the single-leg squats and deadlifts, and see if we can work that into our routine.

In a couple months, maybe I'll send you a good before and after shot. But in the meantime, here's a good pic of my gunz ;)

http://i6.photobucket.com/albums/y227/waltzinghippie/StephsMuscles2.jpg

(Don't take me too seriously, haha)

Thanks again! I'll be watching :)

[Jonte]

Great stuff! I totally agree. We need more posts like this.

Looking forward to your next post.

[Leon Lavigne]

Hi Josh,
Great site!
I agree...deadlifts are king. I uses them primarily for mass builiding and to help get clients functional.

Leon Lavigne
Bevely Hills Fitness Group, Inc.

[Jim Plummer]

Sprinting has been part of my cardio workout for years, and the benefits have been tremendous. I'm now 51 years old, and I still go to the track once or twice a week and run sprints.

[gain muscle mass]

Hi , thanks 4 this post. It opens some new ways of looking to muscle building and fitness in general. it is just very sad when people are not open for learning new ways and tactics. problem is people are getting confused and even negative about weight lifting when those people start teaching others and preaching their "visions" . it is therefore important to have places like you have here . I wish you best results !

[gain muscle mass]

Hi , thanks 4 this post. It opens some new ways of looking to muscle building and fitness in general. it is just very sad when people are not open for learning new ways and tactics. problem is people are getting confused and even negative about weight lifting when those people start teaching others and preaching their "visions" . it is therefore important to have places like you have here . I wish you best results !

[Free Website Content]

Was Looking around and found this this. Really a good post.

[Neil Kelliher]

Ah, a fan of single leg squats and deadlifts - me too! I love them! I don't think you can find a more engaging or functional exercise than single leg squats especially if yu add instability at the base of the foot. My favourite is single leg bench squats cos the bench is foam padded and adds extra balance at the ankle - awesome. Then, another fav of mine is single leg stiff leg deadlifts for hammy's and balance , this one is real tough :-)

Keep up the good work Josh! Your fellow fitness friend,

Mr. Inta-Fitness

[C Cho]

Great info. I would like a little bit more detail info about this pleae.

[Tom Babyak]

Hey josh I enjoy your blog alot. One quick question. I understand the iumportance of wt. training for legs especially for women but how do you confince your clients that they won't "bulk up" and what rep range do you do 10-12 6-8 thanks