It's the New Year, and that means it's time for a New You! Since many of the Rissy Roo's staff made resolutions to work out more and eat healther in the New Year, we decided to make a special post today dedicated to getting fit in 2013! For some inspiration, we picked a celebrity that has always been known for being in great shape - Jessica Biel. So, if you ever need a little motivational push, just look up pics of Jessica and remind yourself to keep working hard!
Jessica Biel is well-known for being one of the fittest female celebrities in Hollywood. She knows how to get in tip top shape from head to toe without being too muscular. She does a ton of weight training, plyometric training, circuit training, and cardio!
If you want to have a strong and lean physique like Jessica Biel, follow these workout instructions below. But don't forget...consistently eating healthy and staying dedicated plays a huge part!
The Warm-up: Walking Lunges
Jessica warms up with walking lunges to get the larger leg and glute muscles stretched out. Do three to four sets of 8 – 12 repetitions per leg as shown in the video below.
Cardio + Cardio Interval Training
6 sprints with about 1 minute of rest between each sprint = Two sets of 200-meter sprints, then two sets of 150-meter sprints, and finally two sets of 100-meter sprints.
1. Stair Jumping - All you need for this one is a set of stairs. If stairs are not available, you can use any type of raised platform.
Instructions: Standing at the bottom of stairs, feet beside each other, jump up to the second step by skipping the first stair, and keep going along this pattern of skipping a stair each jump. Eventually, as your strength and skill increase, you can add the amount of stairs you jump over, going to 2 or 3 stairs skipped for each jump.
2. Jumping Squats - A plyometric jumping squat is pretty much a standing jump that begins and ends in a squat position.
Instructions: Starting in a squat position, use a burst of power to leap straight up into the air, then land back into a squat position. Do 2 – 3 sets of 12 repetitions.
1. Waist Exercise - You will need a five-pound medicine ball for this exercise.
Instructions: Sitting down and leaning back slightly with legs raised off the floor, twist from left to right reaching for each side 15 times, and do a total of three sets. The video below shows a really good example.
2. Biceps and Shoulders Exercise - For this exercise you'll need two ten-pound dumbbells.
Instructions: Stand with knees slightly bent. Hold 10-pound dumbbells in each hand. Do a bicep curl and then rotate your hands so your palms face outward, and do a dumbbell press by raising the weights above your head. Then reverse the move until you’re back to the starting position. Complete three sets of 10 to 12 reps.
Did you make a resolution to work out more in 2013? Leave a comment below and let us know!
Source: Jessica Biel Workout Tips, Jessica Biel Workout YouTube Channel