>> |
Anonymous File :-(, x)
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
Chinups Jessica Biel does chinups in sets of six.
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.
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.
|