Tone Up And Lose Weight Fast At Home With This Amazing Full Body Cardio Routine
Today I’d like to present to you the 3-2-1 workout routine, my new
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.
The workout
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.
5-Cardio interval
Jog up a staircase and walk back down. Repeat for a total of two
minutes.
6-Core workout
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.
