After you've repeated the first set of three exercises, add some variation to your second set of cardio by walking up and down the stairs, as well as jogging in place, for three minutes or the length of one song.
Then carry out the next three exercises in a row, using 3kg dumbbells, rest for 45 seconds to a minute and repeat the full set - eight minutes total.
"Reverse flyes are great to train the back muscles for good posture," says Ramona. "That's something Jessica and I have always worked on, you stand taller so you look taller on screen."
Stand with one foot in front of the other, then hinge forward at the waist letting your arms hang down below chest level. As you exhale, raise your arms to your sides, only lifting to shoulder height and keeping elbows slightly bent but your arms long. As you inhale, lower arms slowly then repeat for 15 reps.