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Jessica Biel shared footage of exercises she used while preparing for Matchbox The Movie, with commentary from her trainer, Ben Bruno. Bruno says the routine was adapted after Biel tweaked her lower back; the demanding moves combine strength, balance and core work. The report does not provide weights, repetitions or a full training schedule.
Jessica Biel has shared footage of exercises she used to prepare for Matchbox The Movie, prompting her longtime trainer, Ben Bruno, to explain the routine in a video featured in a Fit&Well report. Bruno said Biel had tweaked her lower back months earlier, so he adjusted the training to keep challenging her without aggravating the injury; the exercises shown are advanced and are not presented as a beginner workout.
The footage includes nine exercises combining loaded squats and lunges, resistance-band work, ring rows and plank variations. Fit&Well’s trainer commentary describes their demands rather than setting out a complete program: the moves use compound strength work alongside balance, core stabilization and isometric holds, in which a position is held without movement.
Bruno pushed back on the assumption that the footage represents a back-focused routine. “People understandably want to know about her back workout—the thing is, Jess does full-body workouts and actually focuses a bit more on legs and butt than upper body,” he says in the clip, according to Fit&Well. He also says the lower-back tweak affected how he planned the exercises.
Among the movements are a horizontal ring row with a forward slide, wall-supported goblet and double-dumbbell squats using a foam roller, and a wall-assisted Bulgarian split squat. Other exercises include a band-resisted side plank with a knee-and-elbow drive, a weighted lateral lunge against band tension, a split-squat hold with a lateral raise, a side-lying press and reach, and a side plank with a raised leg. The report explains how these movements challenge different muscles, but does not provide Biel’s weights, repetitions, rest periods or the order in which she performed them.
What the Routine Demands
The breakdown shows why the video should not be read as a ready-made workout for everyone. Several exercises require single-leg balance, resistance to pulling forces, or the ability to maintain a stable trunk while moving a weight. The band-resisted lunge, for instance, asks the body to resist both the band’s sideways pull and the forward reach of the weight. The split-squat hold adds an upper-body raise while the legs stay in a demanding position.
Bruno’s comments also offer a practical point about the training shown: he says he adapted the plan around a recent lower-back issue, rather than simply increasing the load or focusing on the area viewers might expect from Biel’s on-set appearance. That is useful context, not a claim that the exercises prevent or treat back injuries. The report offers no individualized advice for readers, and its descriptions do not establish that the moves are appropriate for someone with pain or a prior injury.
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From Back Workout to Full Body
Fit&Well says Biel had posted an arm-and-back workout in December 2025, and later shared footage of physical preparation for Matchbox The Movie. The new clip opens with footage of Biel on set in a green backless dress before turning to the training exercises and Bruno’s commentary.
Bruno is identified in the report as Biel’s longtime trainer. His explanation is that the exercises belong to a broader full-body approach, with comparatively more emphasis on legs and glutes than on the upper body. The report’s move-by-move notes are an interpretation of what is visible in the footage; they do not document Biel’s complete preparation, the frequency of her sessions or whether every movement was part of the same workout.
““People understandably want to know about her back workout—the thing is, Jess does full-body workouts and actually focuses a bit more on legs and butt than upper body.””
— Ben Bruno, Jessica Biel’s trainer, in the clip described by Fit&Well
adjustable dumbbell set for strength training
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Details the Clip Does Not Show
The report does not state how many sets or repetitions Biel completed, how heavy the dumbbells were, how long she held each position or how often she trained. It is also unclear whether the footage captures one session, exercises drawn from multiple sessions or only selected moments from her preparation.
Bruno’s description of the lower-back tweak is brief. The report does not identify its cause, severity, treatment or whether Biel still had symptoms when the video was recorded. It also does not establish that the foam-roller squats are suitable for people with back pain. Viewers should not treat a celebrity training clip as a personal exercise prescription, particularly if they have an injury or an existing health condition.
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What Viewers Can Expect
The available report offers a movement-by-movement explanation, but no further training plan or medical update. Unless Biel or Bruno shares more information, the session’s programming and the status of Biel’s back remain unconfirmed. Readers seeking to adapt any exercise should start with a suitable level of difficulty and consult a qualified trainer or health professional, especially if they have back pain or a pre-existing condition.
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Key Questions
What is the Matchbox workout?
It is footage of exercises Jessica Biel shared in connection with her preparation for Matchbox The Movie. The clip includes strength, balance and core movements; the report does not establish that it shows a complete workout.
Who explains Biel’s exercises?
Ben Bruno, identified by Fit&Well as Biel’s longtime trainer, provides commentary in the clip. Fit&Well’s report also describes the muscle groups and challenges involved in the visible movements.
Did Biel have a lower-back injury?
Bruno says Biel had tweaked her lower back a few months before preparing for the movie. The report gives no diagnosis, severity, treatment details or update on her current condition.
Is the routine suitable for beginners?
The report describes the exercises as very advanced, including loaded single-leg work and challenging plank variations. It does not provide beginner modifications or recommend that readers copy the routine as shown.
How many sets and repetitions did Biel do?
Those details are not provided. The report also does not specify the weights, rest periods or weekly training schedule.
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