Trainer Ramona Braganza‘s 3-2-1 workout has been the go-to method for may Hollywood stars and starlets including Jessica Alba, Jessica Biel, Ryan Reynolds and 2011’s Sexiest Man Alive Bradley Cooper to get into fantastic shape fast for roles in big time movies and TV shows.
Ramona Braganza was a cheerleader for The Raiders in LA then began fitness training and modeling, but credits her mental focus to her childhood as a competitive gymnast in Canada. The 3-2-1 method, which Braganza says really came together with Jessica Alba while shooting Into The Blue, consists of three 10-minute intervals of cardio, two 10-minute intervals of strength training, and one 10-minute interval of abdominal training. All of the sequences are then repeated twice to complete one workout.
Want to get the body of your favorite celebrity? Try the 3-2-1 workout for yourself!
Cardio I: Start with a 5 to 10 minute warm up, like a jog, to get your blood pumping and your muscles loose to avoid any possible injury.
Circuit I: Braganza recommends using exercises that include the legs, as they burn the most calories because they are the largest muscle group. Think squat jumps, burpees, and compound exercises with weights like squats to shoulder press.
Cardio II: Up the intensity here a bit- you can do anything for 10 minutes. Maybe add intervals or a sprints on the elliptical, rowing machine, or get back to basics with a good old fashioned run.
Circuit II: Switch up your circuit exercises here. If the first set focused more on lower body, make sure your upper body gets just as much love. Don’t fret too much over which exercises you choose, just make sure you keep your heart rate up.
Cardio III: You may find yourself exhausted here, but don’t give up. Push through this round and you’ll really see results.
Core: Can’t forget those abs. Traditional crunches are great, but mix it up by adding some planks, standing isolations and back extensions. Remember: your core isn’t just your abs, it’s your entire trunk.
December 7th, 2011