At 44, Jessica Biel is looking better than ever.
The A-list actress has always looked the pinnacle of glamor and health since the 90s — and even more so, as she stars in the upcoming film, Matchbox: The Movie.
In the film, which was released on October 19, Jessica plays the role of Aimee, a paramedic and amateur race-car driver — and she looks the part with an especially toned back that has everyone talking…
So much so that after posting a video in a backless dress, fans started asking for her back workout.
Thankfully, her PT, Ben Bruno has come to answer all our questions. “People want to know about [Jessica’s] back workout,” he explains on Instagram.
“Thing is, Jess does full body workouts and actually focuses a bit more on legs and butt than upper body,” he adds. But often, these exercises work in conjunction with each other to work out multiple areas.
The Jessica Biel Workout
And so, Ben shared some of the the exercises Jessica completes in training for her latest movie. These are some of the moves in the Reel:
Inverted Row With Gymnastics Rings
In the first exercise, Jessica completes an inverted row using gym rings. She then engages her abs to crunch in and out.
Weight Goblet Squat and Front Squat With Foam Roller
Next, Jessica completes goblet squats with a dumbbell, sandwiching a foam roller in between her back and the wall. She also completes front squats, again, using the foam roller for support.
Ben mentions that she previously tweaked her back, and so exercises are adjusted with that in mind.
Bulgarian Split Squat With Dumbbells
The clip then shows Jessica performing Bulgarian split squats with two dumbbells, her foot leaning against the wall for support.
Side Plank Crunch With Resistance Bands
Jessica works her obliques next in a side plank, holding onto a resistance band for an additional challenge.
Weighted Side Lunges With Resistance Bands
In the next exercise, she completes a side lunge with a dumbbell, adding an additional resistance band to work out the full body, and engage core.
Bulgarian Split Squats and Lateral Raises With Dumbbell
While in a split squat, she completes lateral raises on one side with a dumbbell. She lifts the opposite arm to her front leg.
Weighted Plate Raises
Lying on her side on a bench, Jessica will raise a plate out in front of her and then above her head. She has her husband (Justin Timberlake) for support in this clip, who holds her body in place.
Kneeling Side Plank
In the final exercise, she goes into a kneeling side plank with her upper arm and legs both extended.
How Often Does Jessica Complete These Exercises?
Ben doesn’t mention what Jessica’s set breakdowns are, or how often she completes each exercise, but in previous clips, he’s explained that she doesn’t break her gym splits into muscle groups (eg ‘upper body day’ or ‘lower body day’).
Instead, she does full body workouts that combine muscle groups across the body. In the same clip, Ben says that “in a given workout, she normally does one exercise for the back, which also works the biceps, one exercise for shoulders and one exercise for triceps, plus some other moves for legs and abs sprinkled in.”
But of course, he adds, it isn’t obtainable to have the perfectly muscular physique you see on screen all year round. She usually works out “7/10 hard” for most of the year, but if she needs to look her “absolute best” for a role, she’ll ramp it up for a few weeks and then go back to normal.
