{"id":59261,"date":"2011-12-07T09:21:16","date_gmt":"2011-12-07T14:21:16","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=59261"},"modified":"2011-12-07T09:21:45","modified_gmt":"2011-12-07T14:21:45","slug":"train-like-your-favorite-celebrity-with-ramona-braganzas-3-2-1-training-method","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/12\/train-like-your-favorite-celebrity-with-ramona-braganzas-3-2-1-training-method\/","title":{"rendered":"Train Like Your Favorite Celebrity with Ramona Braganza’s 3-2-1 Training Method"},"content":{"rendered":"

\"\"<\/a>Trainer Ramona Braganza<\/a><\/strong>‘s 3-2-1 workout has been the go-to method for may Hollywood stars and starlets including\u00a0 Jessica Alba, Jessica Biel,\u00a0Ryan Reynolds\u00a0and 2026’s Sexiest Man Alive\u00a0Bradley Cooper<\/a><\/strong>\u00a0to get into fantastic shape fast\u00a0for roles\u00a0in\u00a0big time movies and TV shows.<\/p>\n

Ramona Braganza was a cheerleader for\u00a0The 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\u00a0method, which Braganza\u00a0says\u00a0really came together with Jessica\u00a0Alba while shooting Into The Blue, <\/em>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\u00a0are then\u00a0repeated twice\u00a0to complete\u00a0one workout.<\/p>\n

Want to get the body of\u00a0your favorite\u00a0celebrity? Try the 3-2-1 workout for yourself!<\/p>\n

<\/p>\n

Cardio I:<\/strong> 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.<\/p>\n

Circuit I: <\/strong>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<\/a><\/strong>,\u00a0and compound exercises with weights like squats to shoulder press.<\/p>\n

Cardio II:<\/strong> Up the intensity here a bit- you can do anything for 10 minutes. Maybe add intervals<\/a><\/strong> or a sprints on the elliptical, rowing machine, or get\u00a0back to\u00a0basics with a good old fashioned run.<\/p>\n

Circuit II:<\/strong>\u00a0Switch up your circuit exercises<\/a><\/strong> here. If the first set focused more on lower body, make sure\u00a0your upper body gets just as much love. Don’t fret too much over which exercises you choose,\u00a0just make sure you keep your heart rate up.<\/p>\n

Cardio III:<\/strong> You may find yourself exhausted here, but don’t give up. Push through this round and you’ll really see results.<\/p>\n

Core:\u00a0<\/strong>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.<\/p>\n

Also Read:<\/strong><\/p>\n

4 Secrets to Celebrity Fitness<\/a><\/strong><\/p>\n

8 Celebrity Fitness Secrets You Should Actually Follow<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Trainer Ramona Braganza‘s 3-2-1 workout has been the go-to method for may Hollywood stars and starlets including\u00a0 Jessica Alba, Jessica Biel,\u00a0Ryan Reynolds\u00a0and 2026’s Sexiest Man Alive\u00a0Bradley Cooper\u00a0to get into fantastic shape fast\u00a0for roles\u00a0in\u00a0big time movies and TV shows. Ramona Braganza … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":29,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18],"tags":[9147,26,812,8440,4645,687],"class_list":["post-59261","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-3-2-1-workout","tag-celebrities","tag-circuit-training","tag-homepage","tag-ramona-braganza","tag-workouts"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/59261","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=59261"}],"version-history":[{"count":6,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/59261\/revisions"}],"predecessor-version":[{"id":59986,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/59261\/revisions\/59986"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=59261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=59261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=59261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}