Fifty Shades of sweat! Cheerleader-turned-trainer who whipped Dakota Johnson and Jamie Dornan into shape for their sex scenes tells all about the regimes she used to tone them up

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The trainer who got Dakota Johnson and Jamie Dornan into shape for their sizzling sex scenes in the new Fifty Shades Of Grey movie has revealed the details of their fitness routine.

Ramona Braganza, a former NFL cheerleader for the Oakland Raiders, worked with the stars for five months while they filmed Fifty Shades Darker in Vancouver last year. She brought her portable gym, a fully-equipped trailer called Mobile Physique, on set - and devised personalized training plans for her scantily-clad clients.

Dakota's routine incorporated stretching, leg and core exercises, bursts of cardio and hot yoga classes, Braganza said. Jamie, meanwhile, focused on his legs while working with the trainer and trained his upper body in his own time.

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Work it! The celebrity trainer who whipped Dakota Johnson and Jamie Dornan (pictured during filming) into shape for Fifty Shades Darker has revealed the details of their exercise regime

Steamy: Trainer Ramona Braganza had Johnson train according to her 3-2-1 program, designed especially for actors who want to get in shape for a movie role

Traveling gym: Braganza (pictured), a former NFL cheerleader for the Oakland Raiders, brought her portable gym, a fully-equipped trailer called Mobile Physique, on set

Braganza, whose famous clients include Jessica Alba and Halle Berry, had Dakota all to herself for four months before the actress had to start training with a ballet instructor for her next movie.

Dakota, 27, visited Braganza's trailer about five times a week. She sometimes did full sessions lasting 30 to 45 minutes, and other times was content with a 20-minute cardio workout, according to the trainer.

'She came already fairly lean, so she wanted to get toned,' Braganza told People. 'We did a lot of dance-type stretching to music, then we would do a circuit with some leg work.

'One of the things she really enjoyed doing was lying on the floor doing old-school Jane Fonda-type leg raises, and I included some leg weights to bring the intensity up. That was effective for her legs and glutes.'

Dakota, 27, also experimented with Braganza's 3-2-1 method, which the coach designed especially for actors who want to get in shape for a role.

The program includes three sets of cardio, two strength training sections, and a core segment.

For cardio, Dakota jumped rope or ran on a treadmill with an incline, which sculpts the glutes more efficiently than running on a flat surface, Braganza said. 

Now work those legs: Jamie was already used to training his upper-body on his own, so he focused on toning his legs instead while working with Braganza

A bit of everything: Dakota's routine included stretching, leg exercises with ankle weights, cardio, core work and even hot yoga classes during her free time

Happiness first: Braganza (pictured) made sure that Dakota enjoyed her workouts and didn't ask the actress to do anything she didn't want to do

Trainer to the stars: Braganza has worked with A-list clients such as Jessica Alba (she is pictured with the actress in an archive photo) and Halle Berry

The actress went to hot yoga classes in addition to her coaching sessions. These 'also helped mentally to unwind', the trainer told Cosmopolitan.

Most importantly, Braganza made sure that Dakota's workouts made her happy. 

'Nothing I did with her was something she wouldn't want to do — I didn't have her hanging by her toes from the bar,' she said.

Meanwhile, Jamie, 34, was already used to training his upper-body on his own - Dakota previously told Entertainment Tonight that her co-star typically did push-ups before filming steamy sex scenes.

So Jamie focused on his legs instead while working out for about 30 minutes once or twice a week with Braganza. 

The trainer began their sessions with five to 10 minutes of stretching, then had him warm up with a jump rope.

Jamie, who according to Braganza is 'very focused and very serious' while at the gym, would typically move on to squats with heavy weights, lunges and deadlifts. This routine worked his quads, glutes and harmstrings.

Leg training is especially important because it increases metabolism and help building muscle all over, Braganza said. 

Fifty Shades Darker, the second installment of the series, will be released on Friday.