Dakota Johnson [1] has kept herself in fine shape as she wraps up the Fifty Shades trilogy. Last time around, Dakota was doing some serious plyo to prep for Fifty Shades Darker [2], so naturally we've been eager to know what her routine was for the final installment, Fifty Shades Freed [3]. And it only makes sense that you'd want to be feeling and looking your best when you spend so much time on camera without clothes, don't you think? We chatted with Dakota's on-set personal trainer, Ramona Braganza [4], who created a workout for Dakota that "focused on posture, for length on camera." She told POPSUGAR that these moves were geared toward "shaping shoulders and arms, and accentuating a small, tight waist."
Ramona's method — the 321 training method [5] — consists of three cardio segments, two circuits, and one core exercise. "For this particular workout, when doing the cardio segments, we [used] the rowing machine: a powerful cardio [machine], which is great for warming up the back, shoulders, and arms while using core muscles to stabilize the body," she said.
Ready to give it a shot yourself? It's pretty tough, but we think you're gonna crush it. Let's go!
Cardio 1: Rowing Machine, 7 Minutes
- Warm up for two minutes at an easy row pace.
- Begin sprint intervals: 30-second sprint (by pushing and pulling harder), then 30-second rest.
- Repeat the interval five times, then come off the machine.
Circuit 1: Back and Shoulders
Reverse Fly
- Take a giant step forward with one leg.
- Hinge forward at the hips, holding dumbbells.
- Arms hang below your chest, head looks slightly down and in front of the forward leg.
- Continue to hinge forward at the waist as you lift arms to almost parallel by squeezing shoulder blades together; pause at the top, then lower slowly. This completes one rep.
- Complete 10 reps with the right leg forward and 10 reps with the left leg forward.
Circuit 1: Back and Shoulders
Half Circle Overhead
- Begin standing tall, with arms by your sides holding dumbbells, palms forward.
- Raise your arms in a half circle to touch at the top, and slowly lower back to start. This completes one rep.
- Repeat seven times.
Circuit 1: Back and Shoulders
Hug a Tree
- Begin standing tall, arms by side holding dumbbells, palms forward.
- Raise arms halfway parallel to shoulder height, then, as if hugging a tree (arms slightly rounded), move hands forward in front of your chest to touch knuckles.
- Pause and return by opening arms back to parallel, and lower to start. This completes one rep.
- Repeat seven times.
Circuit 1: Back and Shoulders
Lateral Raises
- Begin standing tall, with arms by your sides holding dumbbells, palms facing toward thighs.
- Raise your arms to the sides as you simultaneously rotate the heads of the dumbbells to face the ground. Imagine holding a jug of water and pouring out the water as you raise arms.
- Pause at the top, then lower slowly. This completes one rep.
- Repeat seven times.
Circuit 1: Back and Shoulders
Wall Flatteners
- Stand with your back against a wall, knees slightly bent, arms at 90 degrees against the wall.
- Keep wrists and elbows against the wall, and raise them six inches straight up, then lower to start. This completes one rep.
- Repeat 20 times.
Complete all five moves of circuit one, two to three times, before moving on.
Cardio 2: Rowing Machine, 5 Minutes
- Begin sprint intervals: 30-second sprint (by pushing and pulling harder), then 30-second rest.
- Repeat the interval five times, then come off the machine.
Circuit 2: Abs and Triceps
Lying Leg and Triceps Extension
- Lie on your back with your knees in tabletop, abs contracted, belly button pulled in.
- Hold your dumbbells in your hands with palms facing each other, elbows bent (make sure to not move your arms as you do this move).
- On an exhale, extend your legs on an angle (keep them higher if your back is weak, or reach your legs lower to the ground if you have stronger abs).
- Simultaneously perform a triceps extension by raising the dumbbells up toward the ceiling.
- Inhale, and lower arms back to start as you release legs back to tabletop. This completes one rep.
- Perform 20 reps.
Circuit 2: Abs and Triceps
Oblique Rotation With Dumbbells
- Begin sitting with your legs extended with a slight knee bend, holding dumbbells in each hand and arms extended forward.
- Lean back, keeping your abs contracted, and avoid a rounded back.
- Leading with your right arm, rotate to the right as far as you can, then back to center.
- Rotate to the left as far as you can, then back to center.
- Complete the move by sitting up tall, simultaneously raising both arms above the head. This completes one rep.
- Repeat the full combination 10 times.
Circuit 2: Abs and Triceps
Walking Plank
- Begin at the top of push-up, and lower onto your right forearm.
- Then, lower onto your left forearm. Here you'll be in elbow plank position.
- Push up onto your right palm, then push up onto your left palm, ending up in high plank (top of a push-up).
- Repeat right-left-right-left for 10 reps, then try left-right-left-right for 10 more walking planks.
Complete all three moves of circuit two, two to three times, before moving on.
Cardio 3: Rowing Machine, 5 Minutes
- Begin sprint intervals: 30-second sprint (by pushing and pulling harder), then 30-second rest.
- Repeat the interval five times, then come off the machine.
Core: Side Plank Rotation With Hip Lift
Two sets of core, and you're all done.
- Begin in a side plank, holding a dumbbell in your top hand, arm extended upward.
- Rotate toward the mat as you lower your arm, and reach it beneath your body while lifting your hips as high as you can.
- Return to start to complete one rep.
- Repeat 10 reps on each side to complete a set.
- Complete two sets.