What’s Jessica Alba workout routine to get a jaw-dropping amazing shape in Sin City 2? For Jessica Alba in that film, according to dance instructor and personal trainer Jennifer ‘JJ Dancer” Johnson, it took her a lot of hard work. All of Alba’s dance sequences in the movie were choreographed by Johnson and she also aided her up the sensuality of the film. The fitness pro was taken one-on-one so as to steal a few of her secrets.
Jessica Alba’s dance cardio routine
A few months before the shooting of the film, they staeted with her method of dance cardio before gradually focusing on Alba’s dance moves. There are five shorter and two big routines in the film, all hard-hitting, very edgy as well as animalistic. They were training for 4-5 times a week for a couple of hours each day. It was so on by Jessica. Until the day they shot, the routines were changing all the time. The moves as well as the music all were picked by them together and once they were finishes, one would have thought that she was actually a pro dancer.
There was a lot of sweating and body pumping. The sessions typically ran from 60-90 minutes. There would be hip-hop dancing, booty shaking, leaps, turning and a lot of sweating one’s butt off in the first half hour. Once one would start sweating, using bands, they would go into arms- one of her favorite equipment pieces. One would be worn out by them in the first ten minutes. Some light weights would be picked up by them then and for some intense booty and leg workout they would move onto the mat with a barre. She either uses no equipment at all or a lot of it- each work out is fresh so that one can work on all their tiny muscles that make up a long, amazing, lean as well as beautiful dancer’s body. The work out would be ended by them with abs work on the ball or the floor.
Her body is loved by Jessica the most when she is dancing. This has been mentioned to her by other people even. It got her tightened up even more. She takes amazing care of herself and eats well but with all the muscular work that they did, her booty and abs got perkier, stronger and tighter.
Sample mini workouts
The quads, core, glutes and the hamstrings are worked by the sample mini workouts with an emphasis on the outer hips as well as thighs. The moves should be done ideally while wearing heels (one should get their sexy on just as Jessica in Sin City). Though if this is too much of a challenge, then one should try the exercises in their sneakers. Holding on to a piece of furniture like a chair for balance, trying the routine with a pair of sturdy heels on would be the next step. One should let go and go for it once they feel secure with that.
How it works: One would have to do each exercise in order
They would need: Heels (optional)
One would have to stand with their feet apart shoulder-width as well as slightly turned around. They would then have to make 3 clockwise circles with their hips while lowering to a squat gradually. For 3 seconds they’d have to hold the squat. Rising up, one would have to make 3 clockwise circles with their hips. For rep 1, one has to repeat making circles that are clockwise.
Booty Pop Squat
Rep: Twenty Five
One would have to get in a deep plie squat with their feet turned out and their knees over their heels directly. They would then have to press their knees back in a pulsing motion while maintain the squat.
One has to stand tall and step their right foot forward while simultaneously lifting themselves up on the ball of their left foot. They would have to keep their shoulders back, bend their knees and drop their hips towards the floor without letting their left knee touch the floor. Then they’d have to press up with their right foot and step their left foot forward. For one rep, they’d have to repeat while stepping forward with their left leg. (One can take their time with this one. They can choose to use weights to do this one or they can just put their hands on their hips).
Spencer Pratt, born August 14, 1983, the reality TV star and the husband of former “Hills” co-star Heidi Montag has gained as much as 50 pounds and he recently revealed the reason of his dramatic weight gain was eating lots of pie and now he is trying hard to lose weight.
Spencer Pratt, this 6-foot-tall 30 year old reality TV star has a much rounder face now and you can also notice his belly. Check the following Spencer Pratt’s weight gain before and after photos
The couple had suffered a lot in the past few years. Because living a luxious life beyond their abilities, they are now broke. And Bratt is now studying at the University of Southern California and try to complete his degree in political science. And at the same time, Pratt is now doing workout on a regular basis following his personal trainer, he said the workout helped him stay calm.
“We were immature,” “Every time we’d go out, we’d order $4,000 bottles of wine. Heidi was going to the mall and dropping $20,000, $30,000 a day.” “We thought we were Jay Z and Beyonce.” – Pratt revealed to Hollywood life
Kate Hudson recently revealed to Shape magazine that her weight loss and workout secrets are the traditional pilates workout! She has been doing Pilates for more than 15 years which made her so slim and sexy. Her Pilates instructor Nicole Stuart puts Jate Hudson through a challenging Pilates workout plan including the following mix of moves. You can add to your weekly workout routine for 3 – 5 times day.
Pilates Workout 1: Roll Up
Lie down on your Pilates matt, raise your arms overhead and exhale at the same time, Extend legs and toes. Exhale as you raise your arms over your chest.
Pull in your abs, roll up and sit up gradually.
Bent over your legs and reach your hands forward, inhale during the process
Repeat the circles
Pilates Workout 2: Double-Leg Stretch
Lie down, bend over your knees, heels together and toes pointed, hold your legs with both of your hands, and Inhale.
Extend your legs and armes
Repeat the circles
Pilates Workout 3: Rond de Jambe
Lie down on your right side with hands puting behind your head, extend your legs raise your left leg straight up.
Move your left leg in a circular motion in front of you
Move it behind you, and then raise your leg up to starting position.
Switch to your right leg to repeat
Pilates Workout 4: Hot Potato
Lie on your right side, raise left leg toward the ceiling with hands behind your head, then lower your right leg down.
Justin Bieber’s workout & bodybuilding routine and diet plan revealed! Bieber, 5-foot-7 famous singer recently shared his Instagram photo which flaunts his six-pack abs and bulging biceps and his personal trainer Patrick Nilsson stands next to him. In fact, although Justin good at sports, even named the Most Valuable Playerat the NBA’s All-Star Celebrity basketball in 2011, Bieber was missing big muscles and ripped six pack abs. That’s why he hired personal trainer for several years and achieved results that he is very satisfied with.
Justin Bieber Workout & Bodybuilding Routine 2011
Back in 2011, Tyrell Ogloff revealed Justin Bieber’s workout routine. As a club member, he saw Justin worked on as early as 7:30 a.m.
“Justin was definitely on a mission to pump up,” “He was on the treadmill for about 30 minutes working up a sweat and then he went to the free weights to lift.
He always revealed the weight of Justin Bieber can bench:
“he’s pretty small but can pump a lot! He benched 120 pounds for his chest and did about 400 crunches and sit-ups to build his core. He’s in really good shape.”
Justin Bieber Workout & Bodybuilding Routine 2012
Justin Bieber began to do boxing training and jogging besides his weight lifting workout routine. He workout lasts for 15 to 20 minutes. His workout routine includes the following sessions.
Weight training workouts: this session including strength training such as Squat followed by shoulder press training.
Cardio training for 3 or 4 times per week.
High intensity interval training (HIIT) regimen.
Treadmill for about half an hour.
Justin Bieber Workout & Bodybuilding Routine 2013
Now you can see from his Instagram photo below that the 19-year-old, 137-pound frame singer certainly had taken his fitness regime more seriously and confident about his bulging biceps and sharp six-pack. Nilsson, the 29 year old guy standing next to Justin, a bachelor in kinesiology, he trained bieber since 2012.
Justin Bieber Workout aim
Justin Bieber’s workout aim is to get impressive chest and arms. his legs were in much better shape than his upper body because of his intense on-stage routines
“We all want impressive chest and arms,” Bieber told Newsday.Shaping the Canadian-born pop star’s upper-body is a priority.
“Reaching perfection. [But] I’ve reached perfection, so it’s all about maintaining now.” – Bieber
“His chest and shoulders — we need to build those up,” “It’s all about looks.” – Nilsson
“I want him to look like Marky Mark,” “I feel like this is what he needs to get where he wants to be. He’s definitely leaner and a lot stronger.” – Nilsson
Justin Bieber Workout regime
Justin Bieber Workout 2013 regime designed by Patrick Nilsson includes the following features
Justin Bieber’s workout regime is a strict 40 minutes per section, five-days-a-week training program.
Involve compound movements which can train multi- muscle groups at one time. Which he called “meat and potato exercises”
The exercises include 12 total sets per body part, four sets per exercise, with 8-12 repetitions per set.
Chest and biceps workout including barbell flat and incline bench presses, burnout flys and push-ups, biceps exercises in-between each chest routine. This is a weekly combo session Bieber favored much and called it a “fun day.”
“It’s a fun day,” Bieber said. “Who doesn’t like working out chest and biceps?” – Bieber
Leg training: The leg training Bieber favors are plyometrics, leg press and lunges. Nilsson’s futher plan is to add deadlifts into Bieber’s routine.
Back training includes intense combination workout of cable or dumbbell rows, dumbbell shrugs and multi-grip pull-ups, and do triceps extension sometimes. Other back training includes weighted dips, skull crushers and a close-grip bench press.
Shoulders training includes barbell or dumbbell military press, dumbbell lateral raises and reverse flys.
Abdominal core training includes a combination workouts in which Bieber favors Roman Chair leg raises which are combo training of front/side crunches and twisting leg raises.
Nilsson sometimes limit Bieber’s auxiliary aerobic work to prevent from fatigue and caloric expenditure during Bieber’s on-stage performance period.
“We don’t do a lot of cardio work because of his routines,” Nilsson continued, “and I want to put some size on him. His cardiac output is so high already.”
Justin Bieber Diet Plan
Justin is strictly following his diet plan. He knows that diet has more contribution than workout to achieve a great body posture and shape. Some points he keeps in mind are –
Drinks lot of water.
Eat whole grain food rather than refined products.
Have small regular meals throughout the day.
Eat fresh fruits rather than their juice.
Though he recently turned vegan and so he didn’t eat any dairy product or non-veg. He was out with his friends and he was begged from his friends to eat a piece of steak. But, being a vegan, he ordered tofu steak and tempeh tacos. He was such a brat as he extracted everyone’s attraction when he made gagging noises and spitted the food. He is suggested to quit his habit, even by his girlfriend Selena Gomez.
Justin Bieber bodybuilding diet suggested by Jordan Yuam that helped him build lean muscle
Cook healthy food in olive oil
Eat 4 to 6 small meals daily with balanced recipes.
Give up junk foods, fast foods, processed food and other high calorie, low nutrient snacks and meals
Do not take white or refined foods.
Keep well-hydrated by drinking lots of water and green tea which also removes toxins from the body.
Eat fresh fruits and food
Drink lots of protein shakes
Now his trainer Nilsson seems not so strict with his diet
“It’s more about making sure he eats,” “He’s the only client I allow to have McDonald’s whenever he wants. But he also likes chicken breast, whitefish, salmon, turkey, steak, rice, mashed and regular potatoes and weird greens like cauliflower.” – Nilsson
Rowland revealed posted a photo on her “side plank move” on her Instagram of her training with Jeanette Jenkins showing amazing abs and arms so effortlessly. This section helps exercising the abs on your arms. For shedding fat on your waist and on your legs. These sections are easy to follow that you can do in the morning or evening at home!
There are the step by step guide of this section.
Place your left forearm on the mat
Elbow bet at a 90-degree angle directly under your shoulder
Pull your abs in and lift your hips
Repeat 15 reps on each side.
“This move is amazing for your obliques!” Jeanette Jenkins
I like tone-it v hold section very much, this is also an important move in yoga. This section helps for reducing belly fat in a short time! Here are the step by step guide.
Sit with hands under your thighs and lean back to a 45-degree angle.
Take a breath and let go of legs.
lift feet off the ground with another breath
With a third, straighten legs. On your fourth, reach your toes.
Hold for eight breaths.
Do three reps.
Low-Belly Double-Leg Reach
Lie flat on the ground and pur your hand behind your head.
Lift shoulders slightly to contract your abs and pull your knees in over hips.
Exhale, then reach legs out on a diagonal.
Hold for three seconds, quizzing the lower belly and keeping your lower back on the mat.
Do 15 reps.
Kelly Rowland has maintained her best body for more than 10 years. She once shared with her workout and diet tips:
Workout 5-6 times a week
‘no food after 9pm’.
Works on solely her abs for 45 minutes every night
Check it out below:
If you missed our behind the scenes of Jeanette Jenkins and Kelly Rowland’s Sexy Abs workout DVD, check it out
Lucy Liu, born on December 2, 1968, famous for her role in Charlie’s Angels, rumored to have gotten plastic surgery to keep her skin so young and fresh at 45 years old! Now in this article, I will share with you Lucy Liu’s anti-aging secrets, tips to keep slim and reveal her Botox Injections, Diet, Workout and Fitness Routine!
Lucy Liu didn’t take plastic surgery
If Lucy Liu ever taken plastic surgeries? Lucy once revealed in an interview that she didn’t take plastic surgery, even didn’t get facials, peels or dermabrasion.
From her photos at her teens age, you can hardly see any signs of plastic surgery. So the fact is she never done any plastic surgery!
Lucy Liu botox injections
It’s more likely that Lucy has done botox injections because her skin so smooth without wrinkles and she seems like in her 20s or 30s rather than 45 years old. The following is her photos at 2002 and 2013, she seems not change at all druring more than 10 years!
Lucy Liu botox before and after photos
If see her more closely. You can see her face so smooth, yet there’s small wrinkles around her eyes. So here are 2 possibilities
1. Lucy Liu has done partial botox to keep her young looking and her botox was done in a suble way so you can still see small wrinkles which seems more natural!
2. Lucy Liu took good care of her skin without any botox injections. And also because of her good genes helped her look so young.
Lucy Liu’s diet secrets
Lucy Liu’s diet helped her keep slim and young-looking although she said she ate everything and didn’t believe in dieting and not restrict on any foods. But from many interviews, we can summerize Lucy Liu’s diet tips as follows,
“I think caffeine can be really bad for your skin. And I don’t get facials, ever. … I think they damage your skin. People are getting peels and dermabrasion, and anything with the word “abrasion” doesn’t work for me. I also think a lot of plastic surgery hurts your skin.” – Lucy Liu
Watches her portion sizes
Enjoy Japanese and Chinese dishes
Lucy Liu enjoyed Japanese and Chinese foods, in fact, most of these kinds of foods are very healthy and the strongest proofs are there’s not so many overweighted Japanese and Chinese girls. It’s because these foods contained many vegetables and cooked in a healthy way, yet very delicious.
Lucy Liu’s workout secrets
Before filming the Charlie’s Angels movie
Cardio training on a treadmill for about half an hour a day.
Followed a training style named Cardio Striptease which includes low-impact aerobic exercise that is choreographed with real life strip club movements.
For Charlie’s Angels movie, Lucy Liu added the following workout routine to increase her stamina, strength, speed and fighting skills.
Hire the Chinese martial arts expert, Yuen Chung Yan who pushed her through intense six to eight hour workouts each day.
Aerobic kickboxing to improve fighting skills and stamina.