Jessica Biel Workout Plan

4 Weeks / 6 Days per Week / Expert

6 ratings

Workout Summary

To build her athletic but feminine physique for her role in Blade Trinity, Jessica Biel dedicated 6 days a week to a focused and intense workout plan. This Jessica Biel workout routine will have you wondering if you're training for your own film role as a butt-kicking vampire slayer. With the Jes... more

To build her athletic but feminine physique for her role in Blade Trinity, Jessica Biel dedicated 6 days a week to a focused and intense workout plan. This Jessica Biel workout routine will have you wondering if you're training for your own film role as a butt-kicking vampire slayer. With the Jessica Biel workout plan, you'll power through 3 days of fat-blasting cardio exercises with 3 alternating days focused mostly on supersets to tone and define your muscles.

Burn Fat and Increase Metabolism

Two of the Jessica Biel cardio workouts involve sprinting which helps to accelerate fat loss and increase your metabolic rate. Sprinting also gives the added benefit of toning your muscles. To prevent injuries, don't ignore the 5-minute treadmill jog before the sprint sessions. The plyometric exercises included in the cardio workouts will help build athletic performance, which will help maximize the strength training sessions.

Build Strength

The strength building exercises incorporated into these Jessica Biel workout routines illustrate that cardio alone is not enough for losing weight. Building muscle with this Jessica Biel workout plan will help rev up your metabolism, which will in turn burn more calories. The Jessica Biel ab workout sessions included in this routine focus mostly on supersets, including medicine ball exercises.

Lose Pounds

Similar celebrity workouts like the Megan Fox workout plan or the Angelina Jolie workout plan are also designed for weight loss and building tone muscle. A comparable celebrity workout plan for men is the Ryan Reynolds Workout. Jessica Biel managed to lose 10 pounds and build well-defined muscle by following her 6-day workout for 2 months before filming. Another factor was fueling up with the right nutrition. Biel stuck to non-processed foods, fruits, veggies, complex carbs and good protein sources for her 3 daily meals and two snacks.

Hard Work Pays Off

Of all the recent Jessica Biel movies, the intense 6-day workout plan before filming Blade Trinity proves that hard work and dedication can produce an incredible physique. Be prepared to push yourself and see dramatic results that will equip you physcially to fight vampires in your sleep, while looking amazing.

Jessica Biel Workout Plan

4 Weeks / 6 Days per Week / Expert

6 ratings
Jessica Biel Workout Plan

Jessica Biel Workout Plan

4 Weeks / 6 Days per Week / Expert

6 ratings

Workout Summary

To build her athletic but feminine physique for her role in Blade Trinity, Jessica Biel dedicated 6 days a week to a focused and intense workout plan. This Jessica Biel workout routine will have you wondering if you're training for your own film role as a butt-kicking vampire slayer. With the Jes... more

To build her athletic but feminine physique for her role in Blade Trinity, Jessica Biel dedicated 6 days a week to a focused and intense workout plan. This Jessica Biel workout routine will have you wondering if you're training for your own film role as a butt-kicking vampire slayer. With the Jessica Biel workout plan, you'll power through 3 days of fat-blasting cardio exercises with 3 alternating days focused mostly on supersets to tone and define your muscles.

Burn Fat and Increase Metabolism

Two of the Jessica Biel cardio workouts involve sprinting which helps to accelerate fat loss and increase your metabolic rate. Sprinting also gives the added benefit of toning your muscles. To prevent injuries, don't ignore the 5-minute treadmill jog before the sprint sessions. The plyometric exercises included in the cardio workouts will help build athletic performance, which will help maximize the strength training sessions.

Build Strength

The strength building exercises incorporated into these Jessica Biel workout routines illustrate that cardio alone is not enough for losing weight. Building muscle with this Jessica Biel workout plan will help rev up your metabolism, which will in turn burn more calories. The Jessica Biel ab workout sessions included in this routine focus mostly on supersets, including medicine ball exercises.

Lose Pounds

Similar celebrity workouts like the Megan Fox workout plan or the Angelina Jolie workout plan are also designed for weight loss and building tone muscle. A comparable celebrity workout plan for men is the Ryan Reynolds Workout. Jessica Biel managed to lose 10 pounds and build well-defined muscle by following her 6-day workout for 2 months before filming. Another factor was fueling up with the right nutrition. Biel stuck to non-processed foods, fruits, veggies, complex carbs and good protein sources for her 3 daily meals and two snacks.

Hard Work Pays Off

Of all the recent Jessica Biel movies, the intense 6-day workout plan before filming Blade Trinity proves that hard work and dedication can produce an incredible physique. Be prepared to push yourself and see dramatic results that will equip you physcially to fight vampires in your sleep, while looking amazing.

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Kettlebells
  • Jump Rope
  • Resistance Band
  • Medicine Ball
  • Cable Machine
  • Treadmill
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
4 sets, 3 reps, 01:00 rest
4 -- --:--:-- 3 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to complete both plyometric exercises with proper form. Lunge all the way down for the plyometric lunge and be sure to squat down all the way on the stair jump.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Calves / Beginner
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Exercise thumb
Calves / Expert
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
00:03:00
-- -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Each superset is meant to be completed 3 times, with a 1 minute rest between each superset. (i.e. complete the jump, alternating, criss cross jump rope superset without resting between each exercise, rest one minute, then repeat for two more times before moving on).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
4 sets, 3 reps, 01:00 rest
4 -- --:--:-- 3 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to complete both plyometric exercises with proper form. Lunge all the way down for the plyometric lunge and be sure to squat down all the way on the stair jump.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
4 sets, 3 reps, 01:00 rest
4 -- --:--:-- 3 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to complete both plyometric exercises with proper form. Lunge all the way down for the plyometric lunge and be sure to squat down all the way on the stair jump.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Calves / Beginner
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Exercise thumb
Calves / Expert
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
00:03:00
-- -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Each superset is meant to be completed 3 times, with a 1 minute rest between each superset. (i.e. complete the jump, alternating, criss cross jump rope superset without resting between each exercise, rest one minute, then repeat for two more times before moving on).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
4 sets, 3 reps, 01:00 rest
4 -- --:--:-- 3 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to complete both plyometric exercises with proper form. Lunge all the way down for the plyometric lunge and be sure to squat down all the way on the stair jump.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
4 sets, 3 reps, 01:00 rest
4 -- --:--:-- 3 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to complete both plyometric exercises with proper form. Lunge all the way down for the plyometric lunge and be sure to squat down all the way on the stair jump.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Calves / Beginner
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Exercise thumb
Calves / Expert
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
00:03:00
-- -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Each superset is meant to be completed 3 times, with a 1 minute rest between each superset. (i.e. complete the jump, alternating, criss cross jump rope superset without resting between each exercise, rest one minute, then repeat for two more times before moving on).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
4 sets, 3 reps, 01:00 rest
4 -- --:--:-- 3 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to complete both plyometric exercises with proper form. Lunge all the way down for the plyometric lunge and be sure to squat down all the way on the stair jump.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
4 sets, 3 reps, 01:00 rest
4 -- --:--:-- 3 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to complete both plyometric exercises with proper form. Lunge all the way down for the plyometric lunge and be sure to squat down all the way on the stair jump.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Calves / Beginner
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Exercise thumb
Calves / Expert
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
00:03:00
-- -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Each superset is meant to be completed 3 times, with a 1 minute rest between each superset. (i.e. complete the jump, alternating, criss cross jump rope superset without resting between each exercise, rest one minute, then repeat for two more times before moving on).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
4 sets, 3 reps, 01:00 rest
4 -- --:--:-- 3 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to complete both plyometric exercises with proper form. Lunge all the way down for the plyometric lunge and be sure to squat down all the way on the stair jump.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jessica Biel Workout Tip:

In the morning Jessica Biel eats complex carbs such as oatmeal and whole wheat toast, accompanied with one tablespoon of almond butter. In the evening for dinner, she eats fish, basmati rice, and vegetables. Her snacks consist of fruits like apples, strawberries, and bananas. She likes to cheat at the end of the day by eating something she craves like a piece of dark chocolate.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lats secondary Forearms secondary Hamstrings secondary Hip flexors secondary Lower back secondary Groin secondary Chest primary Calves primary Quads primary Shoulders primary Abs primary Biceps primary Glutes primary Triceps primary Obliques primary Outer thighs primary Middle back primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Kettlebells
  • Jump Rope
  • Resistance Band
  • Medicine Ball
  • Cable Machine
  • Treadmill
Show All

643 people started this plan

5 Reviews

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    julie clement
    almost 4 years ago
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    Amanda Marvin
    almost 4 years ago
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    cool

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    about 3 years ago
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  • wpujols1
    about 3 years ago
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  • melini
    almost 3 years ago
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Jessica Biel Workout Plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Kettlebells
  • Jump Rope
  • Resistance Band
  • Medicine Ball
  • Cable Machine
  • Treadmill
Show All

643 people started this plan