Personal trainer Ramona Braganza has trained Jessica Alba for 26 years, since the Honey star was just 17 years old. Braganza has helped prep Jessica for everything from film roles to pregnancy and now, with Jessica aged 43, the pair are training for full-body fitness.
To help her clients build muscle, strengthen their core and burn fat (she has also trained Halle Berry, Scarlett Johansson, Jessica Biel and Ryan Reynolds), Braganza developed her signature 3-2-1 training method. In every workout, you combine three cardio elements, two circuit elements and one core element.
On the core front, Braganza recently took to Instagram to share a three-move three-minute circuit. Here’s how to do it.
Brooke Pitt’s high-intensity Pilates workout to make you sweat
‘Build your stamina by doing 1 minute of each of these without taking a break,’ Braganza writes in the caption. ‘Being uncomfortable is the lifeblood of toughness, so dig deep and stay on it my friends.’
The workout
Perform each exercise for one minute without stopping, and without breaking between exercises.
- 1-minute x leg lifts over dumbbell. Regression: ‘Place your hands on the ground behind you,’ Braganza advises.
- 1-minute x plank alternating dumbbell tap
- 1-minute x bicycle crunch
One follower replied: ‘Great set, thank you.’ Another agreed: ‘Love this set. Need more like this.’
Jessica is seen performing the core exercises within this workout:
Speaking about how training with Braganza has transformed her body, Jessica recently shared: ‘I actually used to always have injuries,’ to which Braganza replied, ‘Yes, your knees, your hips – I never hear about your hips anymore.’ ‘Nope, I’m good now,’ Jessica affirmed.
When we caught up with Braganza back in 2022, she said Jessica’s goals were to ‘get back into a regular workout schedule, maintain weight and muscle tone, and to use exercise as a way to reduce stress.’
‘To keep the workouts interesting for Jess, I mix up the strength training exercises in a variety of ways’, she added. ‘Sometimes it’s reps and others it’s timings.’
But Jessica isn’t always up for a gym session. ‘Sometimes when the gym is absolutely not what Jessica wants, we will go outside and walk the hills near her home,’ Braganza shares.
This article originally appeared on Women’s Health U.K.
