I would like to preface this post with the obvious fact that I am in no way a personal trainer and I have compiled a new workout based on research of less than scholarly blogs.
Along with being awful at waking up in the morning, I am also awful at motivating myself to work out. I have always been incredibly thin — to an awkward point… my boyfriend almost peed his pants when he found a picture of me from 7th grade because I was so tall and skinny. Yet, at the ripe age of 26, I am finding myself at that stage where I need to work out to not diet. This must be a sign of more fun things to come. Thus, it is time to motivate myself by reaching within and idolizing celebrity bodies! So the Jessica Alba + Britney Spears Workout Routine was born from the ashes of my procrastination and day dreaming.
The Jessica Alba + Britney Spears Workout Routine
Day 1 – ARMS
Treadmill Cardio
10 minutes total [2 min walking fast (speed 4.0) / 6 min running (speed 6.0) / 2 min walking fast (speed 4.0)]
Strength Training Arms
Shoulder Press Machine [3 sets at 20 reps each]
Bicep Curl Machine [3 sets at 20 reps each]
Lap Pull Downs [3 sets at 20 reps each]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Raises [50 reps]
Bicycle Crunches [50 reps]
Treadmill Cardio
10 minutes total [2 min walking fast (speed 4.0) / 8 min running (speed 6.0)]
Strength Training Arms
Shoulder Press Machine [3 sets at 20 reps each]
Tricep Extension Machine [3 sets at 20 reps each]
Lap Pull Downs [3 sets at 20 reps each]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Raises [50 reps]
Bicycle Crunches [50 reps]
Stretch Sun Salutations Yoga [I usually do 2 songs for timing]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Raises [50 reps]
Bicycle Crunches [50 reps]
Day 2 – LEGS
Treadmill Cardio
10 minutes total [2 min walking fast (speed 4.0) / 6 min running (speed 6.0) / 2 min walking fast (speed 4.0)]
Strength Training Legs
Seated Calf Raises [3 sets at 20 reps each]
Leg Press Machine [3 sets at 20 reps each]
Lunges with Dumbbell [3 sets at 20 reps each]
Abs Bosu
Ball Crunches [50 reps]
Bosu Ball Plank with Knee Pulls [50 reps]
Bicycle Crunches [50 reps]
Treadmill Cardio
10 minutes total [2 min walking fast (speed 4.0) / 8 min running (speed 6.0)]
Strength Training Legs
Seated Calf Raises [3 sets at 20 reps each]
Leg Press Machine [3 sets at 20 reps each]
Lunges with Dumbbell [3 sets at 20 reps each]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Raises [50 reps]
Bicycle Crunches [50 reps]
Stretch Sun Salutations Yoga [I usually do 2 songs for timing]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Raises [50 reps]
Bicycle Crunches [50 reps]
Day 3 – BACK
StairMaster Cardio
10 minutes total [2 min slow / 6 min fast / 2 min slow]
Strength Training Back
Superman (Pilates) [3 sets at 20 reps each]
Back Extensions (add weight if you want) [3 sets at 20 reps each]
Cable Seated Row [3 sets at 20 reps each]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Rises [50 reps]
Bicycle Crunches [50 reps]
StairMasterCardio
10 minutes total [2 min slow / 8 min fast]
Strength Training Back
Superman (Pilates) [3 sets at 20 reps each]
Back Extensions (add weight if you want) [3 sets at 20 reps each]
Cable Seated Row [3 sets at 20 reps each]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Raises [50 reps]
Bicycle Crunches [50 reps]
Stretch Sun Salutations Yoga [I usually do 2 songs for timing]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Pulls [50 reps]
Bicycle Crunches [50 reps]
Day 4 – LEGS
Treadmill Cardio
10 minutes total [2 min walking fast (speed 4.0) / 6 min running (speed 6.0) / 2 min walking fast (speed 4.0)]
Strength Training Legs
Seated Calf Raises [3 sets at 20 reps each]
Leg Press Machine [3 sets at 20 reps each]
Lunges with Dumbbell (add weight if you want) [3 sets at 20 reps each]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Pulls [50 reps]
Bicycle Crunches [50 reps]
Treadmill Cardio
10 minutes total [2 min walking fast (speed 4.0) / 8 min running (speed 6.0)]
Strength Training Legs
Seated Calf Raises [3 sets at 20 reps each]
Leg Presses Machine [3 sets at 20 reps each]
Lunges with Dumbbell (add weight if you want) [3 sets at 20 reps each]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Raises [50 reps]
Bicycle Crunches [50 reps]
Stretch Sun Salutations Yoga [I usually do 2 songs for timing]
Abs
Bosu Ball Crunches [50 reps]
Bosu Ball Plank with Knee Pulls [50 reps]
Bicycle Sit Ups [50 reps]
Research
From the website Pop Workouts I looked at many different routines and decided the Jessica Alba 3-2-1 Workout was the best routine for my level of endurance (or lack there of) and strength training goals. BUT this workout lacked the proper ab emphasis needed to achieve those nice abs Britney rocked. Thanks to blog London Moore Beauty and her post on the Workout Routine from Britney Spears in her Prime, I can incorporate some ab routines that Britney might have used.
Here are links to the different exercises: Shoulder Press Machine, Bicep Curl Machine, Tricep Extension Machine, Lap Pull Down, Seated Calf Raises, Leg Press, Lunges with Dumbbell, Superman (Pilates), Back Extensions, Cable Seated Row, Bosu Ball Crunches, Bosu Ball Plank with Knee Pulls, Bicycle Crunches, and Sun Salutations.
I also played around with many different apps to discover the perfect companion for a workout.
App Rejects:
- BodBot was useful when you don’t have a routine, and I liked the interface… but did not like how you could not customize the workouts yourself.
- Bodybuilder.com was recommended by a friend who is doing a routine. The BodySpace portion seemed like a good fit and I even inputted the entire workout and created a new workout routine (you can link to it here if you want). The first day in the gym I tired to use it and it was AWFUL to navigate on my phone and track the workout in real time. I eventually got so fed I deleted the app. I did like how you could create a profile and track your weight, BMI, and photos, but I hated that it was a public profile! I dont want to share that with people (excuse me… that is personal). I am sorry, but that is not motivating for me.
- Fitness Buddy FREE was a hopeful contender, but in the end the free version was just not good enough for me. I like the calender aspect and the navigability, but if you are looking for a free version this one only allows you to save 2 workouts.
- GymPact is a really cool idea for a workout app… it pays you to workout, and if you don’t workout on your committed days you have to pay THEM. I did a free trial and found the anxiety too intense. If you do work out it pays you like $.10 and if you don’t you pay $5 a day. Also, you can’t track a workout routine. It is just to check into the gym while you are there.
App Winners:
- Gym Geek won in the end! It allows you to create your own workouts and track in real time. It took some time to set up, but while I did the workout it prompted me to move forward to the next set which was fun. It also gave me a star when I completed a workout set. I am a sucker for little rewards like gold stars so… this won my heart.
- Daily Ab Workout is a great app for different sit-up routines! It has a video that goes along the entire time you are doing it, allows you to play music while crunching, and has many different routines to choose from. I won’t be using it from now on my workout days, but I did use it for about a year and even paid the $.99 for the paid version! This goes to show how awesome this app is.
Current Workout Experience
I am currently on day 3 of this routine and it is incredibly LONG… I have had to cut it a bit short to not spend my life at the fucking gym. However, maybe as I learn where the machines are and get comfortable with the routine it will shorten a bit. Overall I am sore, but not feeling TOO sore like I over did it. I did up the weight on the calf raises and did only 10 reps because I want to build bigger calves rather than lean calves. I also started the crunches with a goal of 40 (rather than 50) and plan to work up to 50 by next week. My advice on the weight to use for strength training: I have no idea. When I started researching for workout routines I was all, “How the hell am I suppose to know how much weight to use?!?! Someone direct me!” The first day on the routine I tried different weights until I found one that burned but didn’t hurt. I think it is just trial and error.
I took a “before” picture the first workout day but I refuse to post it until I have made some actual progress. Maybe I will take a week-by-week photo and post it when I am feeling Britney + Jessica fab 🙂
love, Sarah
The DIY Librarian 