Strength training is a key part of Jessica Biel‘s fitness routine, and the actor recently shared a demanding 45-minute session she completed with her longtime personal trainer, Ben Bruno. The workout focused on full-body strength, mobility, and cardio, and Biel noted that she was feeling the effects of the session.
Bruno added that they always do full-body workouts, but went easier on the lower body during this particular session because Biel’s legs were still recovering from the previous day’s exercise. The workout included a range of exercises, starting with mobility moves to loosen up, followed by strength training.
Exercises for Full-Body Strength
The first exercise was the World’s Greatest Stretch, which is not technically a strength exercise but helps improve movement quality and reduce injury risk. Bruno explained that they always start with a few mobility moves to loosen up, and Biel enjoys doing mobility exercises.
To perform the World’s Greatest Stretch, take a long step back with one leg until your front knee is above your front ankle and your hip is knee height. Keep your feet hip-width apart and place each hand on the dumbbell on the floor for support. Rotate the arm closest to the front foot towards the ceiling, moving from your upper back rather than your lower back.
Other exercises in the workout included the Rear Delt Fly to Overhead Reach, Hip Thrust Press, Split-stance Batwing Row, Static Lunge Single-arm Lateral Raise, and Side Plank with Hip Abduction. Bruno provided guidance on how to perform each exercise and recommended starting with lighter weights to avoid injury.
For example, Biel used 30lb weights for the Hip Thrust Press, but Bruno recommended starting with around 10lb weights. Similarly, Biel used 10lb weights for the Static Lunge Single-arm Lateral Raise, but Bruno suggested starting with 5lb weights.
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The workout ended with a few hard intervals on the bike erg, which provided an intermittent aerobic demand. Biel and Bruno demonstrated each exercise, and the workout is available in Bruno’s app.
Building Muscle and Burning Fat
It is possible to build muscle and burn fat at the same time. Superstar trainer Oyinda Okunowo created a 4-week plan that provides workouts and nutrition guidance to help achieve better body composition.
As Biel and Bruno demonstrated, a well-structured workout routine that includes a mix of strength training, mobility, and cardio can be effective in building full-body strength and improving overall fitness.
Workout Routine Details
Each exercise is designed to target specific muscle groups and improve overall fitness.
The 4-week plan includes 14 days of free access to Oyinda’s plan, which provides a structured approach to achieving better body composition. The plan includes workouts and nutrition guidance, and is designed to help individuals build muscle and burn fat simultaneously.
