Today we’d like to present to you the 3-2-1 workout routine, our newest favorite approach to exercising that’s both simple and incredibly effective. This new time-efficient method just came straight out of Hollywood – it’s a system invented by celebrity personal trainer Ramona Braganza, whose list of clients includes Jessica Alba and Ryan Reynolds.
According to her, by alternating three segments of cardio with two segments of weight training and one segment of core training during a single 30-minute workout, you’ll be able to boost your metabolism like never before and burn more calories than you would with any regular routine.
The 3-2-1 workout promises to get your body in its best shape possible in less time than traditional workouts – after all, that’s the kind of system celebrities need to maintain their form, because they can easily squeeze it in their busy schedules as they’re constantly on the move. And the second best thing about it is that it doesn’t require access to a gym with loads of equipment. You can perform it using your bodyweight alone or with some light weights.
As we mentioned earlier, the routine includes three cardio intervals, two circuits of strength training and one core exercise, so the layout looks like this:
- cardio exercise 1,
- circuit 1,
- cardio exercise 2,
- circuit 2,
- cardio exercise 3,
- core exercise 1.
For the circuits, complete the exercises in succession and then rest 30 seconds before repeating once more.
You are free to combine whichever exercises you want to in this simple routine, as long as you keep the intervals of different exercises in the right order. If you don’t know how to start, try the following fat-blasting routine to get a glimpse of how effective this method can be.
1. Cardio interval
Sprint for 30-45 seconds, followed by a 45- to 60-second lighter pace. Repeat four to five times and then cool down with a minute of walking.
2. Circuit workout
- Overhead lunge: 10 reps
Raise your arms overhead and step forward with your right leg. Slowly lower your body until your right thigh is parallel to the floor and your rear knee almost touches the floor.
- Skydiver lunge: 12 reps
From a standard pushup position push yourself up, then lower the body back down and raise your arms and legs up so that you look like a skydiver in free fall.
- Glute bridge: 12 reps
Lie on your back on the floor with knees bent at 90 degrees and extend your arms by your sides. Raise your hips by squeezing the glutes and pushing the heels into the floor until your torso and thighs form a straight line.
3. Cardio interval
Shadowbox for two minutes by throwing punches with both hands and practice shuffling your feet forward, back, and side to side.
4. Circuit workout
- Sumo squat: 15 reps
Stand with feet slightly wider than shoulder width and turn your toes out at 45 degrees. Squat down, pushing your knees out.
- Pike pushup: 12 reps
From a standard pushup position with hands slightly wider than shoulder width, push your body backward so your hips rise in the air and the torso points toward the floor. Slowly lower your body until the top of your head almost touches the floor and press up.
- Frog thrust: 10 reps
Get into a pushup position with feet wide apart. Hop your feet up to the outside of your hands like you’re about to leapfrog, then hop them back again.
Jog up a staircase and walk back down. Repeat for a total of two minutes.
- Plank/side plank
Start in a pushup position. Lower your forearms to the floor, hold 15 seconds, and then rotate your body to your right with legs extended and your feet and hips stacked on top of each other. Place your right elbow directly under your shoulder and align your head with your spine. Hold 15 seconds. Rotate back to the floor and hold 15 seconds, then rotate to your left and hold the side plank again.