print monthly summaryJessica Biel Workout Plan
- Improve Cardio
- Lose Weight
- Get Toned
- Summary
- Workout #1
- Workout #2
- Workout #3
- Workout #4
- Workout #5
- Workout #6
- Exercises
- Equipment
- Activity
- Leaders
- Diet
Jessica Biel Workout Plan
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 #1
Jessica Biel Cardio Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 00:05:00 | None | ||
| 4 | 3 | 1.0 | |
| 3 | 15 | 1.0 | |
| 3 | 1.0 |
Muscles Worked
Notes:
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.
Workout #2
Jessica Biel Arms & Core Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 12 | None | |
| 3 | 12 | 1.0 | |
| 3 | 12 | None | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | None | |
| 3 | 12 | 1.0 |
Muscles Worked
Notes:
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.
Workout #3
Jessica Biel Cardio Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 00:05:00 | None | ||
| 00:01:00 | None | ||
| 00:01:00 | None | ||
| 00:01:00 | None | ||
| 00:01:00 | None | ||
| 00:03:00 | None |
Muscles Worked
Notes:
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).
Workout #4
Jessica Biel Shoulders, Back, & Core Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 12 | None | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 2 | 12 | None | |
| 2 | 12 | None | |
| 2 | 12 | 1.0 |
Muscles Worked
Notes:
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.
Workout #5
Jessica Biel Cardio Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 00:05:00 | None | ||
| 4 | 3 | 1.0 | |
| 3 | 15 | 1.0 | |
| 3 | 1.0 |
Muscles Worked
Notes:
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.
Workout #6
Jessica Biel Legs & Butt Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 15 | 1.0 | |
| 3 | 15 | 1.0 |
Muscles Worked
Notes:
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.
Exercises Included
Equipment Needed
Activity
Kari logged a
workout
in the Jessica Biel Workout Plan
for 05/21/2012
(view advanced workout stats),
lifted 900 lbs, did 0.00 miles of cardio, burned 656 calories
, and scored 385 points:
, and scored 385 points:
-
Resistance Band Shoulder External Rotation
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Resistance Band Shoulder Internal Rotation
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Medicine Ball Push Press Throw Overhead
- 12 reps x 6 lbs (+12 points)
- 12 reps x 6 lbs (+12 points)
- 12 reps x 6 lbs (+12 points)
-
Kettlebell Renegade Row
- 12 reps x 5 lbs (+12 points)
- 12 reps x 5 lbs (+12 points)
- 12 reps x 5 lbs (+12 points)
-
Resistance Band Reverse Fly
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Medicine Ball Slam
- 12 reps x 6 lbs (+12 points)
- 12 reps x 6 lbs (+12 points)
-
Medicine Ball Side Throw
- 12 reps x 6 lbs (+12 points)
- 12 reps x 6 lbs (+12 points)
-
Medicine Ball V-Up
- 12 reps x 6 lbs (+12 points)
- 12 reps x 6 lbs (+12 points)
- 12 reps x 6 lbs (+12 points)
(0)
(0)
Kari logged a
workout
in the Jessica Biel Workout Plan
for 05/18/2012
(view advanced workout stats),
lifted 2,520 lbs, did 0.00 miles of cardio, burned 584 calories, and scored 366 points:
, did 0.00 miles of cardio, burned 584 calories, and scored 366 points:
-
Rope Tricep Pushdown
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
-
Seated Bent-Over Single-Arm Tricep Extension
- 12 reps x 10 lbs (+13 points)
- 12 reps x 10 lbs (+13 points)
- 12 reps x 10 lbs (+13 points)
-
Rope Cable Curl
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
-
Dumbbell Curl and Twist
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
-
Air Bicycle
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Bent-Knee Hip Raise
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Jacknife Sit-Up
- 12 reps (+12 points)
- 8 reps (+8 points)
Kari logged a
workout
in the Jessica Biel Workout Plan
for 05/17/2012
(view advanced workout stats),
lifted 0 lbs, did 0.00 miles of cardio, burned 152 calories, and scored 141 points:
, and scored 141 points:
-
Jogging on Treadmill
- - 00:05:00 (+25 points)
-
Sprint
- 3 reps (+3 points)
-
Plyometric Lunge
- 15 reps (+15 points)
-
Plyometric Stair Jump
- - 00:05:00 (+25 points)
Jeff C. That seems like a nice, short workout.
Kaz12 logged a
workout
in the Jessica Biel Workout Plan
for 04/26/2012
(view advanced workout stats),
lifted 540 lbs, did 0.00 miles of cardio, burned 440 calories, and scored 283 points:
, did 0.00 miles of cardio, burned 440 calories, and scored 283 points:
-
Dumbbell Lunge and Rotation
- 12 reps x 5 lbs (+12 points)
- 12 reps x 5 lbs (+12 points)
- 12 reps x 5 lbs (+12 points)
-
Dumbbell Step-Up
- 12 reps x 5 lbs (+12 points)
- 12 reps x 5 lbs (+12 points)
- 12 reps x 5 lbs (+12 points)
-
Plie Dumbbell Squat
- 12 reps x 5 lbs (+12 points)
- 12 reps x 5 lbs (+12 points)
- 12 reps x 5 lbs (+12 points)
-
Glute Kickback
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Glute Bridge March
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
Jeff C. I like using dumbbells for things like lunges.
AGranath logged a
workout
in the Jessica Biel Workout Plan
for 04/18/2012
(view advanced workout stats),
lifted 4,275 lbs, did 2.28 miles of cardio, burned 1,280 calories, and scored 864 points:
, did 2.28 miles of cardio, burned 1,280 calories, and scored 864 points:
-
Walking on Treadmill
- 0.50 miles - 00:10:00 (+25 points)
-
Dumbbell Incline Bench Press
- 15 reps x 15 lbs (+17 points)
- 15 reps x 15 lbs (+17 points)
- 15 reps x 15 lbs (+17 points)
-
Incline Dumbbell Fly
- 15 reps x 10 lbs (+16 points)
- 15 reps x 10 lbs (+16 points)
- 15 reps x 10 lbs (+16 points)
-
Push-Up
- 10 reps (+10 points)
- 5 reps (+5 points)
- 5 reps (+5 points)
-
Knee Push-Up
- 5 reps (+5 points)
- 5 reps (+5 points)
-
Military Press
- 15 reps x 20 lbs (+18 points)
- 15 reps x 20 lbs (+18 points)
- 15 reps x 20 lbs (+18 points)
-
One-Arm Lateral Raise
- 10 reps x 10 lbs (+11 points)
- 10 reps x 10 lbs (+11 points)
- 10 reps x 10 lbs (+11 points)
-
Alternating Dumbbell Front Raise
- 10 reps x 10 lbs (+11 points)
- 10 reps x 10 lbs (+11 points)
- 10 reps x 10 lbs (+11 points)
-
Reverse Fly
- 10 reps x 10 lbs (+11 points)
- 10 reps x 10 lbs (+11 points)
- 10 reps x 10 lbs (+11 points)
-
One-Arm Dumbbell Shoulder Press
- 12 reps x 13 lbs (+13 points)
- 12 reps x 13 lbs (+13 points)
- 12 reps x 13 lbs (+13 points)
-
Upright Row
- 15 reps x 20 lbs (+18 points)
- 15 reps x 20 lbs (+18 points)
- 15 reps x 20 lbs (+18 points)
-
Crunch
- 25 reps (+25 points)
-
Plank
- - 00:01:00 (+5 points)
-
Oblique Crunch
- 20 reps (+20 points)
-
Roll Up
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Scissor Kick
- 10 reps (+10 points)
-
Vertical Leg Crunch
- 15 reps (+15 points)
-
Air Bicycle
- 15 reps (+15 points)
-
Stair Climber
- 1.00 miles - 00:10:00 (+50 points)
-
Arc Trainer
- 0.78 miles - 00:15:00 (+39 points)
dizzydee3 logged a
workout
in the Jessica Biel Workout Plan
for 04/03/2012
(view advanced workout stats),
lifted 1,728 lbs, did 0.00 miles of cardio, burned 616 calories, and scored 370 points:
, did 0.00 miles of cardio, burned 616 calories, and scored 370 points:
-
Rope Tricep Pushdown
- 12 reps x 15 lbs (+13 points)
- 12 reps x 15 lbs (+13 points)
- 12 reps x 15 lbs (+13 points)
-
Seated Bent-Over Single-Arm Tricep Extension
- 12 reps x 8 lbs (+12 points)
- 12 reps x 8 lbs (+12 points)
- 12 reps x 8 lbs (+12 points)
-
Rope Cable Curl
- 12 reps x 15 lbs (+13 points)
- 12 reps x 15 lbs (+13 points)
- 12 reps x 15 lbs (+13 points)
-
Dumbbell Curl and Twist
- 12 reps x 10 lbs (+13 points)
- 12 reps x 10 lbs (+13 points)
- 12 reps x 10 lbs (+13 points)
-
Air Bicycle
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Bent-Knee Hip Raise
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Jacknife Sit-Up
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
dizzydee3 logged a
workout
in the Jessica Biel Workout Plan
for 04/02/2012
(view advanced workout stats),
lifted 0 lbs, did 0.00 miles of cardio, burned 408 calories, and scored 268 points:
, and scored 268 points:
-
Jogging on Treadmill
- - 00:30:00 (+150 points)
-
Sprint
- 3 reps (+3 points)
- 3 reps (+3 points)
- 3 reps (+3 points)
- 3 reps (+3 points)
-
Plyometric Lunge
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
shentellylace logged a
workout
in the Jessica Biel Workout Plan
for 03/26/2012
(view advanced workout stats),
lifted 0 lbs, did 2.40 miles of cardio, burned 456 calories, and scored 250 points:
-
Jogging on Treadmill
- 2.00 miles - 00:26:00 (+100 points)
-
Sprint
- 3 reps (+3 points)
- 3 reps (+3 points)
- 3 reps (+3 points)
- 3 reps (+3 points)
-
Plyometric Lunge
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Plyometric Stair Jump
- 0.40 miles - 00:10:00 (+20 points)
Kaz12 logged a
workout
in the Jessica Biel Workout Plan
for 03/26/2012
(view advanced workout stats),
lifted 0 lbs, did 2.00 miles of cardio, burned 240 calories, and scored 137 points:
, burned 240 calories, and scored 137 points:
-
Walking on Treadmill
- 2.00 miles - 00:30:00 (+100 points)
1 person high fived this activity
shentellylace logged a
workout
in the Jessica Biel Workout Plan
for 03/22/2012
(view advanced workout stats),
lifted 0 lbs, did 2.70 miles of cardio, burned 96 calories, and scored 232 points:
, burned 96 calories, and scored 232 points:
-
Jogging on Treadmill
- 1.00 miles - 00:05:00 (+50 points)
-
Jump Rope
- 0.30 miles - 00:01:00 (+15 points)
-
Alternating Leg Jump Rope
- 0.30 miles - 00:01:00 (+15 points)
-
Criss Cross Jump Rope
- 0.30 miles - 00:01:00 (+15 points)
-
High Knees Jump Rope
- 0.30 miles - 00:01:00 (+15 points)
-
Jump Rope Running
- 0.50 miles - 00:03:00 (+25 points)
Tyler S. Jump rope... way harder than it looks.
shentellylace You're not kidding, the first little bit was a rough start but once getting into the routine it was smooth sailing cause the first round was a lot of stop and go :)
Tyler S. Glad you got it down! I on the other hand still need plenty of practice!
Leaderboard
| User | Number of Workouts in Plan |
|---|---|
 madai
|
16 |
|
shentellylace
|
6 |
 perko001
|
4 |
|
Kari
|
3 |
|
Kaz12
|
2 |
|
dizzydee3
|
2 |
 ElleBea
|
1 |
 natshan1223
|
1 |
 Kaitlin Hynes
|
1 |
 kellylovesthis
|
1 |
| User | Maximum Weight Lifted in a Workout in Plan |
|---|---|
|
AGranath
|
4,275 pounds |
|
ElleBea
|
3,780 pounds |
|
Kari
|
2,520 pounds |
|
madai
|
2,340 pounds |
|
natshan1223
|
1,850 pounds |
|
perko001
|
1,780 pounds |
|
dizzydee3
|
1,728 pounds |
|
shentellylace
|
1,620 pounds |
|
Kaz12
|
540 pounds |
 soulshineht
|
540 pounds |
Jessica Biel Workout Plan Diet
| Supplement | Objectives | |
|---|---|---|
 |
Acai | Cleanse/Digestion, Aid Overall Health, Increase Energy, Lose Weight |
 |
Amino Acids | Cleanse/Digestion, Aid Overall Health, Increase Energy |
 |
Caffeine | Burn Fat, Increase Energy |
 |
Citrulline | Burn Fat, Aid Overall Health, Increase Energy |
 |
CLA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Curcumin | Aid Overall Health, Lose Weight |
 |
Fish Oil | Increase Energy, Aid Overall Health |
 |
Multivitamins | Aid Overall Health |
 |
Green Tea | Aid Overall Health |
 |
MCT | Aid Overall Health, Increase Energy, Lose Weight, Improve Sports |
 |
NO2 | Build Muscle, Gain Weight |
 |
Raspberry Ketone | Aid Overall Health, Lose Weight |
 |
Sesamin | Lose Weight |
 |
Waxy Maize | Increase Energy, Lose Weight |
 |
Whey Protein | Build Muscle, Burn Fat, Increase Energy |
Improve Sports
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