Summer bodies are made in winter
Now is the time to get your rig ready for the beach. Use this winter workout plan to build muscle and strip fat during the cold months.
By Ben Jhoty
WE GET IT — the winter chill is a perennial motivation sapper. But while it might be tempting to stay rugged up inside rather than hit the gym right now, serious lifters know the winter months are when #gainz are made.
“Summer bodies are made in winter,” celeb trainer Jono Castano says, who runs Acero Gym in Sydney and has helped the likes of Richard Branson, Rebel Wilson and Michael Clarke get in shape. “As cliched as that one is, it’s true.”
To add lean muscle and strip lard in time for beach season, follow this three-day training plan comprised of strength, circuit and HIIT workouts over 12 weeks. For best results, Castano recommends repeating the strength workout to get four sessions in a week and to prioritise progressive loading, either by adding weight or increasing work time in the HIIT session. “Rather than working for 30 seconds, add five seconds each week,” he says. “At the end of the 12 weeks you could be working for a minute on, 15 seconds off.”
Of course, your training should be aligned with a dedicated nutrition plan. “Nutrition is always based on goals,” Castano says. “If your goal is to build muscle, focus on higher protein portions but still aim to get a good amount of carbohydrates so you’re getting enough energy to fuel your workouts.”
Ready to work? Use this plan to hit summer in optimum shape.
Session 1: Strength
1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, cycling) followed by dynamic stretches for the major muscle groups.
2. Squats: 3 sets of 8-10 reps. Use a barbell or dumbbells and focus on proper form and depth.
3. Bench Press: 3 sets of 8-10 reps. Use a barbell or dumbbells and maintain control throughout the movement.
4. Bent-Over Rows: 3 sets of 8-10 reps. Use a barbell or dumbbells and keep your back straight while pulling the weight towards your torso.
5. Overhead Press: 3 sets of 8-10 reps. Use a barbell or dumbbells and press the weight overhead while maintaining stability and control.
6. Deadlifts: 3 sets of 8-10 reps. Use a barbell or dumbbells and focus on proper form, keeping your back straight and engaging your glutes and hamstrings.
7. Lunges: 3 sets of 10-12 reps per leg. Use dumbbells and alternate legs, stepping forward and lowering your back knee towards the floor.
8. Core Exercise: Choose a core exercise such as planks, Russian twists, or hanging leg raises and perform 3 sets of 12-15 reps.
9. Cool-down: Finish with static stretches for the major muscle groups.
Session 2: Circuit Training
1. Warm-up: 5-10 minutes of light cardio (e.g., jumping jacks, skipping rope) followed by dynamic stretches.
2. Circuit:
– Dumbbell Squats: 3 sets of 12-15 reps.
– Push-ups: 3 sets of 12-15 reps.
– Dumbbell Romanian Deadlifts: 3 sets of 12-15 reps.
– Lat Pulldowns: 3 sets of 12-15 reps.
– Dumbbell Shoulder Press: 3 sets of 12-15 reps.
– Walking Lunges: 3 sets of 12-15 reps per leg.
– Plank: 3 sets of 30-45 seconds.
– Medicine Ball Slams: 3 sets of 12-15 reps.
Perform each exercise back-to-back with minimal rest between exercises. Rest for 1-2 minutes at the end of each circuit before repeating the circuit for a total of 3-4 rounds.
3. Cool-down: Finish with light cardio and static stretches.
Session 3: HIIT (High-Intensity Interval Training)
1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, cycling) followed by dynamic stretches.
2. HIIT Circuit:
– Kettlebell Swings: 30 seconds of work, 15 seconds of rest. Repeat for 5 sets.
– Burpees: 30 seconds of work, 15 seconds of rest. Repeat for 5 sets.
– Mountain Climbers: 30 seconds of work, 15 seconds of rest. Repeat for 5 sets.
– Box Jumps: 30 seconds of work, 15 seconds of rest. Repeat for 5 sets.
– Battle Rope Slams: 30 seconds of work, 15 seconds of rest. Repeat for 5 sets.
Perform each exercise at high intensity for the designated work period, followed by the rest period. Repeat the circuit for a total of 5 rounds.
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