A TRAINER TO Hollywood celebrities, Ramona Braganza had to invent a system that would both get her clients ripped in short order and keep them engaged in their workouts. Her solution mixes cardio with body-weight circuits and core training for a three-pronged gut attack.
How it works
Dubbed “321,” as in three cardio intervals, two circuits, and one core exercise, it’s not as easy as it sounds, even if the session does take only 20 minutes of your time. Follow the steps in order and keep your water handy.
There are three bouts of cardio (Cardio 1, 2, and3), two circuits, and one core move. For the circuits, complete the exercises in succession and then rest 30 seconds before repeating once more.
A. Overhead Lunge
Reps: 10 (each side) Rest: 0 sec.
Raise your arms overhead and step forward with your right leg. Lower your body until your right thigh is parallel to the floor and your rear knee nearly touches the floor.
B. Skydiver Lunge
Reps: 12 Rest: 0 sec.
Get on the floor in the bottom of a pushup position. Push yourself up, then lower back down to rest your belly on the floor. Now raise your arms and legs up off the floor so you look like a skydiver in free fall. Place your hands and feet back down and push yourself back up. That’s one rep.
C. Glute Bridge
Reps: 12 Rest: 30 sec.
Lie on your back on the floor with knees bent 90 degrees and heels on the floor. Extend your arms by your sides. Squeeze your glutes and push your heels into the floor to raise your hips until your torso and thighs form a line. Lower your hips until they’re just above the floor.