A TRAINER TOHollywood 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.

The workout

Cardio 1

Circuit 1

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.