Working with actors and actresses on set means Braganza rarely has access to gym equipment or weights and only short windows of the stars’ time.
“I have to remain flexible with where I provide my short but effective 3-2-1 workouts,” Braganza explained, referencing a circuit training program she uses that employs a 3:2:1 ratio of cardio, strength training, and core exercises.
“Often I don’t have equipment and I’m not in a gym,” Braganza says, but that doesn’t stop her from delivering a 10-minute workout that includes cardio, strength training, and core exercise. For people who work office jobs where they sit or even stand for most of the day, strengthening to prevent a weak core and back muscles is essential, she adds.
The beauty of the workout routine Braganza shared with me is that you can do it just about anywhere, and it takes all of 10 minutes.
Ramona Braganza’s 10-minute total body routine:
- First minute of cardio (start with standing ab crunches)
- Three minutes of strength training broken into three one-minute segments (tabletop heel taps, diagonal leg extensions, and glute bridges)
- Second minute of cardio (jumping jacks)
- Three more minutes of one-minute strength exercises (side-plank raises, Supermans, wall flatteners)
- Third minute of cardio (skaters)
- Minute of core (standard plank)
(This technically that comes out to 11 minutes, but let’s not worry about that.)
How to work out away from a gym – according to people who run a gym
Natasha Lucero-Conklin, co-owner of the Sopris CrossFit gym in Carbondale, Colorado, and the gym’s lead trainer, Ray Cooney, also had some amazing insight.