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the 3-2-1 workout

A while ago I read an article about The 3-2-1 Workout, developed by personal trainer Ramona Braganza. I’ve been meaning to share some of the details with you because quite frankly, it is one of the smartest views on health, diet and fitness that I have read in a long time. Ramona trains stars like Jessica Alba, Kate Beckinsale, Ryan Reynolds and Jessica Biel, who (in my opinion) all have super fit and healthy looking bodies. It is NOT about starving yourself of being super skinny, but rather about eating right 80% of the time (20% are for pizza, sweets and other things you may be craving) and working out regularly.

the 3-2-1 workout

Here are some of the details:

– Eat 3 meals a day, have 2 snacks per day & drink 1 liter of water with each meal (not sure I can do that … I’d be full from just the water)

– Workouts don’t need to be longer then 60 minutes: 3 segments of cardio, 2 segments of circuit training & 1 segment of core training. Find the exact run-down HERE or a good video that explains it all in 3 minutes HERE.

– For food, try to include lots of veggies. A perfect lunch would be grilled chicken breast, some steamed veggies and brown rice. Ideally you’re breakfast should be the largest and dinner the smallest meal. However, I know I can’t stick to that because I am never really hungry in the mornings and can’t seem to eat more than a small bowl of cereal of a slice of whole wheat bread with honey.

I am excited to try the new workouts, because I feel like time will probably fly by when you’re only doing something for 10 minutes at a time. I’ll try to do those at the gym at least twice per week and then go for outdoor runs on another 2 days. Is anyone else down to try this with me? I feel like the 3-2-1 method sounds like such a logic and healthy approach on fitness and eating!!



  1. Sounds easy enough. Let us know how it works out!


  2. Maria says:

    Sounds good – except for that one litre per meal thing. If anyone can do that: RESPECT!

  3. Mangoblüte says:

    This sounds amazing! Thank you so much for sharing! I will definitely try this!


  4. lippylash says:

    Sounds good! But the one liter per meal will be hard for me too. Good luck with it!

  5. michischaaf says:

    Also das Konzept scheint echt gut zu sein. Je nachdem was für ein Ziel man verfolgt reicht auch ne gesunde Ernährung, vor allem keine Kohlehydrate am Abend und regelmäßige Bewegung.

  6. Rachel says:

    I used to do time in the gym in 10 minute blocks too and it definitely made the time pass faster and seem more manageable than the thought of running for half an hour or 45 minutes straight. I’d do something like 10 minutes treadmill, 10 minutes elliptical, 10 minutes bike or treadmill, then one round of weights for the arms and finish up with ab/core work (crunches, planks), and then stretching.

    But I completely can’t follow any plan with food! I have learnt over time that my body regulates itself very well, and if I eat too much on one day I will not have much appetite the next day and vice versa. But drinking more water is definitely a good idea!

  7. Nadja says:

    wow, this really sound healthy and interesting! good luck with that! i’m a little worried about the meals in the evening.
    i sometimes wake up at night because i’m so hungry when i’m just eating someting small in the evening :( maybe if i eat just veggies, without anything other…


  8. hanna says:

    Toller Beitrag – klingt sehr interessant, ich bin dabei!! :D

    Ich freu mich immer so sehr über deine Fitnessbeiträge, unbedingt so weitermachen :)

    xo hanna

  9. Lenta says:

    mind. 4x pro Woche Sport hört sich für mich total ermüdend an. Ich hätte dazu weder Zeit noch Energie.
    Was ist deine Motivation so viel Sport zu machen?

    • vicky says:

      Hi Lenta,

      ich persönlich empfinde Sport machen ehr als “Luxus” … natürlich muss ich mich an manchen Tagen auch aufraffen und es macht nicht immer nur Spaß, aber ich mach gerne Sport und nehm mir auch gerne die Zeit dafür. Die 4x pro Woche sind also keine Qual für mich :) Und wenns nur 3x sind geht die Welt auch nicht unter.

      xox Vicky

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