Summer Bodies Are Built In Winter

I’m not sure who to attribute the adage to, but the truth is, summer bodies are built in the winter. By the time swimsuits are rolling into stores, it’s too late to accomplish anything truly noticeable. This winter, challenge yourself to power through these winter workouts — your summer body depends on it.

By Topher La Fleur | Photos: Spencer Korey Duncan

BACK

The back often goes neglected because we can’t see it like we do our abs and chest. Just remember, in so many fun positions, you’re not the one looking it at. For a strong, rippling back, try standing rows (pictured).

1. Begin with an Olympic bar or barbell. 

2. Stack your shoulders, hips, and 
knees, then push your booty out
 until your core is at 45° angle. Your core and hamstrings should form an “L” shape. 

3. Pull the navel tight to your spine. 

4. Position the barbell over the knees. Pull it slowly up the incline of your hamstrings. Simultaneously bring your shoulder blades together. 

5. Slowly release the shoulders and arms as you lower the barbell. 

6. 
Repeat

Bonus: To get a back workout all day long, replace your desk chair with a swiss ball. You’ll automatically correct your posture while developing a strong core and lower back. No more slouching!

Avoid: Rounding the spine, locking the knees, trying to move too much weight, and leaning forward.

LEGS

Do you know what people do when they see a muscle bound guy with teeny-tiny legs? They laugh. The first rule of leg day is never skip leg day. That said, there are a lot of different muscles in your legs, and each one deserves their due.

1. Stack your body and stand up straight and tall. 

2. Stand up on to your tiptoes and hold for a second. Try to flex your calf muscles while you’re up there. 

3. Lower and repeat. 


For a more difficult version of this exercise, find a flat ball or half-round to stand on, so as to achieve a greater range of motion.

Bonus: Stretch as often as you need. Stretching is vitally important. Stretch throughout the day and during your workouts, especially if you do computer work. You’ll save yourself headaches, muscle-pains, and thousands in medical bills.

Avoid: Going too fast, locking the knees, and skipping leg day.

CHEST

Johnny Bravo will be calling you for fitness tips by summer. Be sure to work your chest from a variety of angles and approaches — not just the traditional supine bench. Medicine ball pushups are one way to accomplish that. Try this:

1. Make friends with a medicine ball.
2. Assume plank position. For an
easier movement, rest on the knees instead of the feet.
3. Pull the bellybutton to the spine for a tight core and board-straight back.
4. Place one hand on the medicine ball, then lower to the floor. For a more difficult movement, place both hands on the ball, and then descend to the floor.
5. Switch hands, repeat.


When working your chest, generally avoid: Dropping the bar too quickly, bouncing weights off your pecs, grunting like a neanderthal.

BOOTY

A delicious posterior is just a few squats away. Unfortunately, too few go deep enough.

1. To achieve the perfect squat, stand with your feet just beyond shoulder-width apart.
2. Roll your shoulders back, pull your bellybutton to your spine.
3. Extend your arms straight out, or clasp your hands with elbows tight to the core.
4. Bend your knees to descend, which will make you stick your booty right out into traffic.
5. Squat as deeply as possible. Your legs should come to at least 90 degrees. Feeling adventurous? Try to touch the ground.

For a more difficult version of this exercise, add a barbell (pictured) or Olympic bar to the movement for greater resistance.

Avoid: Rounding the spine, locking the knees, and leaning too far forward.