Jessica Biel Workout

She may be known to some people as Mrs. Justin Timberlake, but Jessica Biel has established a reputation as having one of the prettiest faces in the big screen. Biel first gained recognition as Mary Camden in the long-running family drama series 7th Heaven. She then transitioned to movies, starring in hit flicks like “The Texas Chainsaw Massacre” and “Stealth.”

Biel also had one of the sexiest bodies in Hollywood until she became a mother to Silas Randall in April of 2015. Biel has been working hard to regain the body that she once had, and she should be on her way to being sexy again in a matter of months.

Biel likes to run to build up her cardio vascular endurance and workout the different muscle groups. Biel also does a lot of circuit training to build up her strength and muscles.

The actress works out with celebrity trainer Jason Walsh. Aside from Biel, Walsh also trains other big-name celebrities like Ben Affleck, Kate Beckinsale, and Reese Witherspoon.

Most of Biel’s routines begin with walking lunges and light cardio. This is intended to keep her body fat low. During her younger years, the actress also did a lot of gymnastics. This made her flexible, but also left her back and leg muscles a bit weak. She makes up for this by doing a lot of strength training exercises to tone those said areas.

So what is the typical workout program made by Walsh for Biel? Here it is:

Monday/ Friday

Biel performs three circuits for Monday and Friday. After jogging for five minutes to warm up, she proceeds to circuit 1 consisting of the following exercises—walking lunges, jump squats, push ups, and side planks. All exercises should be completed in four sets, with the walking lunges needing to be repeated 15 to 20 times, and jump squats done in 30 seconds per set. Pushups should be repeated 20 times, while side planks are to be completed 30 seconds per set.

Biel has to complete the circuit before doing the exercises again three more times.

For the second circuit, she does four sets of squat to press with 15 repetitions for each set. She continues with four sets of lat pull-downs with 8 to 10 repetitions, and four sets of bent over rows with 15 repetitions per set.

The third circuit consists of four sets of lateral lunges with 10 repetitions for every set. She proceeds with four sets and 10 repetitions of steps onto bench, and four sets and 15 repetitions per set of straight leg sit ups.


For Tuesday, Biel starts with cardio exercises like a 0.5 mile jog, two sets of 200 meter sprint, two sets of 100 meter sprint, and 2 sets of stair jumps with 20 minutes per set.

In the afternoon, she does yoga. She performs the following yoga poses or sequences:

  • Sun salutes
  • Low boat pose
  • Temple pose
  • Tree pose
  • Reverse warrior
  • One arm side plank
  • Chair pose
  • Forearm Plank
  • Leg lift

She has to sustain these poses for 30 to 60 seconds, and complete three sets per pose.


Every Wednesday, Biel starts with five minutes of jogging. She then does four sets of the following exercises—walking lunges, jump squats, twisting dumbbell press, and seated Russian twists. For walking lunges, Biel has to make 15 to 20 repetitions while twisting dumbbell press has to be repeated 8 to 12 times.
For jump squats, Biel has to do the exercise for 30 seconds per set, while seated Russian twists have to be repeated 15 times per set.

The second circuit has the following exercises—pushups with burpees, medicine ball lunge with a twist, and planks. Biel has to do four sets of pushups with burpees with 15 repetitions per set, and four sets of medicine ball lunge with a twist. Each set should have 10 reps per leg. For the planks, Biel has to sustain it for 30 seconds or longer.

The third and last circuit for the day focuses on the core muscles. It includes four sets of dumbbell squats with 15 reps per set, and four sets of dumbbell rows with 10 reps per arm. The last exercise is hanging leg raises with 20 reps for each of the four sets.


Biel does a three mile run in the morning of Thursday before doing yoga in the afternoon. She would do the following yoga postures:

  • Sun salutes
  • Low boat pose
  • Temple pose
  • Tree pose
  • Reverse warrior
  • One-arm side plank
  • Chair pose
  • Forearm plank
  • Leg lift

When she is not in the gym, Biel tries to stay active by running, biking, or playing competitive sports like volleyball.

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