15 minutes is all you need to get a sexy body for summer. This boot camp workout from Dr. Emily will whip your assets into shape! Join us for week 3 of Spring Training!

15 minutes is all you need to get a sexy body for summer. This boot camp workout from Dr. Emily will whip your assets into shape! Join us for week 3 of Spring Training!

Looking for a quick total body workout that will blast fat and get you toned abs, toned legs and toned arms? Give Dr. Emily’s High Five a try!

High Five (5 exercises – 5 reps – 5 sets)

-Tricep Pushups

-Jump Squats

-Burpees

-Elbows to Knees/Situp

-Get Ups

Burn belly fat and tighten those abs with the Ladder workout from Dr. Emily!

Do 10 burpees and 10 situps… then 9 burpees and 9 situps… then 8 burpees and 8 situps… etc. all the way to 1. 

If you have the strength, do the whole ladder again from the top!

For an advanced workout, start your ladder at a higher number!

15-Minute Total Body Workout With Dr. Emily: Crazy 8s

- 8 Surrenders
- 8 Burpees
- 8 Pushups
- 8 Glute Bridge
- 8 Situps/Elbow to Knees

Not tired yet? Do it again!

BOSU Ball Excercises: Lunges

How to Use a Bosu Ball, Bosu lunges

  • Begin by standing with a BOSU about 1 foot in front of you, dome-side up.
  • Lunge forward with your right leg, planting your foot on the top of the BOSU.
  • Dip left knee so it is about 3 inches from the floor.
  • Push through your right heel and return to start position
  • Switch legs and repeat move.
  • To intensify the exercise, hold dumbbells in each hand at your sides.
  • Do 12 reps, 3 sets in total, alternating legs during the exercise.

BOSU Ball Exercises: V-sit

How to Use a Bosu Ball, Bosu V sit

  • Place BOSU, dome-side up, on the ground
  • Sit on the BOSU with hips slightly forward
  • Slowly raise legs and lean back slightly to form a “V” position with your torso and thighs.
  • Keep your back straight and abs contracted throughout the entire exercise.
  • Lift your arms out in front of you and hold position for 30-60 seconds.
  • Repeat move 4 times, trying to hold your position for a longer amount of time each rep.

BOSU Ball Exercises: Burpees

How to Use a Bosu Ball, Bosu burpees

  • Begin with the platform side up on the BOSU.
  • Start at the top of a pushup position, hands gripping the edge of the platform, feet hip-width apart, with your body straight and parallel to the floor.
  • Jump feet forward to your hands, stand up straight and extend arms to lift BOSU over your head.
  • Reverse the move by squatting down and bringing the BOSU (dome-side) to the ground.
  • Jump feet out back to start position. This is one rep.
  • Do 10 reps, 3 sets.

BOSU Ball Exercises: BOSU Squat

How to Use a Bosu Ball, Bosu squat

  • Start by standing on the ball-side of the BOSU, with feet hip-width apart.
  • Slowly lower yourself down into a squat, extending your arms out in front of you for balance.
  • Push through your heels and rise to start position.
  • Engage your abs throughout the exercise for stability.
  • To intensify the move, hold dumbbells in each hand, keeping arms at your sides throughout the exercise.
  • Do 12 reps, 3 sets

BOSU Ball Exercises: Plank Pushup

How to Use a Bosu Ball, Plank Pushup

  • Begin with the dome side up on the BOSU.
  • Start at the top of a pushup position with both hands on the ball shoulder-width apart, arms straight, and legs hip-width apart.
  • Lower left forearm down to rest on the ball, and then bring right forearm down to assume a plank position.
  • Reverse the move, pushing up first on the right arm and then on the left to come to the top of a pushup position. This is one rep.
  • Repeat the move, alternating which arm you bring to the forearm position first.
  • Do 10 reps, 3 sets
The Catwoman Workout By Celebrity Trainer Ramona Braganza
Shape up with Ramona’s “3-2-1 Training Method”, which incorporates a blend of cardio, circuit and core training to build lean muscles and say goodbye to belly bulge!
The next 30 to 45 minute blast workout consists of 3 cardio segments, 2 circuits of strength and 1 core element.

glamour.com

Circuit One
-Begin the first cardio segment with 3-5 minutes warm up on the elliptical, bike or jogging in place.
-Follow with 3 rounds of strength exercises that work on three different parts of the body, by doing 3 sets of 15-20 reps and resting for 45 seconds between the sets; for chest do pushups or use the chest press machineat the gym. For legs andbiceps do single leg lunge with bicep curl and as a compound exercise do plié squats or plié jumps.
Plie Jumps: slim and tone your inner thighs and hips , and sculpt your calves.
-Start with your feet wider than shoulder width apart, turning your toes out and bending your knees.
-Extend your arms out to your sides at shoulder height.
-While keeping your arms extended, bend your knees and drop your butt to the floor; then jump into the air. Hit the ground and return to the starting position. When landing try to land gently and keep your knees bent to prevent knee injury.
-Do 15 reps.

msm.com

Circuit Two 
-Start your second cardio interval with 10 min of high intensity exercises such as jump rope, running or jumping jacks that get your heart rate up. Even if you don’t have a rope with you, just pretend and continue jumping.
-Follow with 3 rounds of dumbbell reverse flies, (which work the back muscles for good posture), tricep kickbacks or tricep dips great for jiggly arms and shadow boxing exercises to increase endurance and speed. Again, do 15-20 reps of each set with a few seconds of rest between them.
Jab Cross Punches: this type of kickboxing movements executed with weights in your hands, is great for theupper body and for the oblique muscles when you twist your trunk.
-Start with the legs hip width apart and knees slightly bent, holding a 2-5 lb. dumbbell in each hand.
-Hold the hands in a boxing stance at chest level with your palms facing in.
-Twist your torso to the right while extending the left arm to punch; then return to the initial position while keeping your back straight and the core muscles engaged. Twist to the left side and punch with the right arm extended.
-Do 15-20 reps.

msm.com

Circuit Three
-For the last cardio segment, you should do quick, intense movements such as jump ropes followed by 30 seconds of kicks or walking up and down the stairs.
- The core segment is what ends a vigorous workout series. Do 3 abs exercises in a row, such as 15 reps of v-ups, followed by 15 reps bicycle and plank variations.
Plank with hip twists (waist cincher): it works on transverse abdominal muscles, obliques and hips, trimming the waist.
-Start in a plank position on forearms, keeping your hands in line with your elbows and the back straight.
-For an extra challenge, hold the start plank position for 30 sec without arching your back.
-Twist your hips to the left and slowly touch the floor. All this time, keep your elbows still on the floor, rotating just your hips.
-Return to the middle position and then twist to the other side.
-Do 20 reps.
Ramona Braganza’s fitness advice:

beauty-of-health.com

-If you do only cardio every time when you go to the gym, you won’t have a great body. She classifies this as one common fitness mistake that women make when they want to reshape their bodies.  She says that cardio alone leads to “skinny fat, looking thin but lacking definition”.
-You need to combine your cardio workouts with at least 2 times a week strength workouts such as squats, lunges and pushups to build lean, sexy muscles.
-Don’t take shortcuts when lifting weights: if you take too many breaks between your series and use light weights that you can lift easily, it means that you aren’t working hard enough to challenge your muscles. Your last strength training exercises should be hard enough that you are burned out after the exercises..
Studies have shown that building muscles helps to burn fat faster; in general, a pound of muscle burns 50 to 150 calories per day while 1 pound of stubborn fat only burns 3 calories per day!

The Catwoman Workout By Celebrity Trainer Ramona Braganza

Shape up with Ramona’s “3-2-1 Training Method”, which incorporates a blend of cardio, circuit and core training to build lean muscles and say goodbye to belly bulge!

The next 30 to 45 minute blast workout consists of 3 cardio segments, 2 circuits of strength and 1 core element.

The Catwoman Workout By Celebrity Trainer Ramona Braganza

glamour.com

Circuit One

-Begin the first cardio segment with 3-5 minutes warm up on the elliptical, bike or jogging in place.

-Follow with 3 rounds of strength exercises that work on three different parts of the body, by doing 3 sets of 15-20 reps and resting for 45 seconds between the sets; for chest do pushups or use the chest press machineat the gym. For legs andbiceps do single leg lunge with bicep curl and as a compound exercise do plié squats or plié jumps.

Plie Jumps: slim and tone your inner thighs and hips , and sculpt your calves.

-Start with your feet wider than shoulder width apart, turning your toes out and bending your knees.

-Extend your arms out to your sides at shoulder height.

-While keeping your arms extended, bend your knees and drop your butt to the floor; then jump into the air. Hit the ground and return to the starting position. When landing try to land gently and keep your knees bent to prevent knee injury.

-Do 15 reps.

The Catwoman Workout By Celebrity Trainer Ramona Braganza

msm.com

Circuit Two 

-Start your second cardio interval with 10 min of high intensity exercises such as jump rope, running or jumping jacks that get your heart rate up. Even if you don’t have a rope with you, just pretend and continue jumping.

-Follow with 3 rounds of dumbbell reverse flies, (which work the back muscles for good posture), tricep kickbacks or tricep dips great for jiggly arms and shadow boxing exercises to increase endurance and speed. Again, do 15-20 reps of each set with a few seconds of rest between them.

Jab Cross Punches: this type of kickboxing movements executed with weights in your hands, is great for theupper body and for the oblique muscles when you twist your trunk.

-Start with the legs hip width apart and knees slightly bent, holding a 2-5 lb. dumbbell in each hand.

-Hold the hands in a boxing stance at chest level with your palms facing in.

-Twist your torso to the right while extending the left arm to punch; then return to the initial position while keeping your back straight and the core muscles engaged. Twist to the left side and punch with the right arm extended.

-Do 15-20 reps.

The Catwoman Workout By Celebrity Trainer Ramona Braganza

msm.com

Circuit Three

-For the last cardio segment, you should do quick, intense movements such as jump ropes followed by 30 seconds of kicks or walking up and down the stairs.

- The core segment is what ends a vigorous workout series. Do 3 abs exercises in a row, such as 15 reps of v-ups, followed by 15 reps bicycle and plank variations.

Plank with hip twists (waist cincher): it works on transverse abdominal muscles, obliques and hips, trimming the waist.

-Start in a plank position on forearms, keeping your hands in line with your elbows and the back straight.

-For an extra challenge, hold the start plank position for 30 sec without arching your back.

-Twist your hips to the left and slowly touch the floor. All this time, keep your elbows still on the floor, rotating just your hips.

-Return to the middle position and then twist to the other side.

-Do 20 reps.

Ramona Braganza’s fitness advice:

beauty-of-health.com

-If you do only cardio every time when you go to the gym, you won’t have a great body. She classifies this as one common fitness mistake that women make when they want to reshape their bodies.  She says that cardio alone leads to “skinny fat, looking thin but lacking definition”.

-You need to combine your cardio workouts with at least 2 times a week strength workouts such as squats, lunges and pushups to build lean, sexy muscles.

-Don’t take shortcuts when lifting weights: if you take too many breaks between your series and use light weights that you can lift easily, it means that you aren’t working hard enough to challenge your muscles. Your last strength training exercises should be hard enough that you are burned out after the exercises..

Studies have shown that building muscles helps to burn fat faster; in general, a pound of muscle burns 50 to 150 calories per day while 1 pound of stubborn fat only burns 3 calories per day!