Posted on January 07, 2015 by Jenny Cromack

Jessica Alba clearly trains, she has achieved an amazing figure, is balanced and holds enough fat tissue not to appear clearly defined, maintaining a soft look. She is probably around 16-18% body fat. If you want to bring your body to that level you’re going to need to train hard. Combine HIIT training with resistance circuits to reap the best results. Working such a high volume program and following a calorie controlled diet will NOT lead to muscle gain. To gain 1lb of muscle per week you need to consume 250-500 extra calories on top of your BMR per day. This is impossible with this approach to training and a calorie deficit.

Per week you need to complete four workouts (complete sessions in order below)

• 2x HIIT sessions
• 2x Resistance Circuit Sessions

Session 1 HIIT (Pyramid Session)- Rest half the time each interval takes to complete. Remember to work as hard as possible on the intervals!

• Interval 1= 800m
• Interval 2= 600m
• Interval 3= 400m
• Interval 4= 200m
• Interval 5= 100m
• Interval 6= 200m
• Interval 7= 400m
• Interval 8= 600m
• Interval 9= 800m

Completed 4100m Total. Go for it!

Session 2 (Resistance Circuit) (rest 90s between sets)

• A1. Back Squat sumo stance 5 sets 25 reps (weight 40% 1RM)
• A2. Seated Dumbbell shoulder press pronated grip 5 sets 25 reps (40% 1RM)
• A3. Reverse Barbell Lunge 5 sets 16 reps- use same weight as in A1
• A4. Bent Over Dumbbell rows neutral grip 5 sets 25 reps (weight 40% 1RM)
• A5. Barbell Glute Bridge 5 sets 25 reps (weight 40% 1 RM)

• B1. Barbell Rollouts 4 sets 10 reps (weight NA)
• B2. Barbell Good mornings 4 sets 10 reps (weight 75% 1RM if you want glute’s to grow)(25 reps at 40% if you want to focus on fat burning)

Session 3 The EPOC Sledge Hammer – rest periods detailed below

• Sprint 100m- Walk 50m
• Sprint 150m- Walk 100m
• Sprint 250m- Walk 150m
• Sprint 400m- Walk 200m
• Sprint 600m- Walk 250m
• Sprint 800m- REST 240s then repeat from the start

Session 4- A whole new meaning to Lactic Acid (rest 30s between sets)

• A1. Back Squat Neutral stance 8 sets 15 reps (tempo 5s down 5s up) weight = 25% 1RM)
• A2. Seated Dumbbell shoulder press 8 sets 15 reps (tempo 5s down 5s up) weight = 25% 1RM

• B1. Romanian Deadlift 8 sets 15 reps (tempo 5s down 5s up) weight = 25% 1RM)
• B2. Seated Cable row neutral grip 8 sets 15 reps (tempo 5s in 5s out) weight = 25% 1RM)

• C. Plate pullover 4 sets 20 reps (tempo 3 out 1 in)

Complete this for 6 weeks and watch as the body is carved out, its going to hurt, there will be some sweat and possibly tears. Intensity is key to everything, focus on this over quantity.