Bradley Cooper's Workout

Bradley Cooper had to get shredded fast for his role in The A-Team. And if you’ve seen the movie, you know he looked the part of Special Forces soldier. That’s because his trainer, Ramona Braganza, knew exactly what Cooper had to do to build the body he wanted in the time he had. Cooper ate a low-calorie, high-protein diet.  And his workouts combined cardio, strength training and core exercises with a method Braganza refers to as “3-2-1.”  Three cardio circuits, two strength-training circuits, and one core circuit, each about 10 minutes long. So Cooper was in and out of the gym in one hour - one intense hour. Here’s how the 3-2-1 method breaks down: It kicks off with 10 minutes of steady cardio. Running outside or on a treadmill, using a stationary bike, rowing on a rowing machine - they all count. You follow that with a 10-minute strength-training circuit made up of 3 exercises that each work a different muscle group - pullups, squats, and bench press, for example. Cooper did each exercise one after another, resting as little as possible in between each, and then he kept repeating the circuit until 10 minutes was up. Next, another cardio circuit. But this time, it’s high-intensity intervals. One option is to sprint for 30 seconds, and then rest for 90 seconds. And repeat that four more times. And on the second strength circuit, the same rule applies as before: 3 exercises of your choice, each targeting a different muscle group. Then, it’s time for the last cardio circuit of your choice. The only rule is that you do it for 10 minutes. The workout ends with 10 minutes of core exercises. Again, you pick your poison, but in case you’re overwhelmed by the options, you can’t go wrong with planks - on your elbows or your side - mountain climbers, and V-ups. And that’s it. Simple, right? I mean, the explanation. Actually doing the 6 circuits is a different story. Anyone can try Bradley Cooper’s workout by adjusting the time to their fitness level. You may start with six 5-minute circuits and work your way up to the full 10 minutes. Remember: weight-training will help you build muscle, but you’re not going to see it unless your body is lean. And that depends on what you’re eating. Be sure to monitor your diet, too, and check with your doctor before making any major changes to your diet or fitness routine. To find out how more celebrities stay in shape, check out other videos in this series.