My 3 Favourite Workouts for a Summer Body
A wise man once said,
“Summer bodies are made in winter.”
It might have been Gandalf. Or Donald Trump. Or maybe it was Jay-Z.
I don’t know 🤷♂️
But I do know whoever said it is right on the money. Progress is made over months, not weeks. The best time to start working towards your Summer body is today. The second best time is tomorrow.
That’s why I’ve decided to share my 3 favourite workouts for a head-turning physique. I use these methods all the time with clients.
#1 German Body Composition Training
Developed by the Germans to develop the finest of physiques, GBC training involves tough supersets of upper and lower body exercises - high reps with little rest.
Example workout:
Hex bar deadlift x12
Rest 45 seconds
Pushups x12
Rest 45 seconds
Repeat x4
Seated cable row x12
Rest 45 seconds
Walking lunge x12/leg
Rest 45 seconds
Repeat x4
Dumbbell overhead press x15
Rest 45 seconds
Dumbbell Romanian deadlift x15
Rest 45 seconds
Repeat x4
#2 Heavy-Light Contrast Training
I don’t know who discovered this one, but let’s assume it was somewhere in Eastern Europe (they come up with all the good stuff).
Contrast training is where you superset two exercises for the same body part. The first exercise is done slowly with a heavier weight and lower reps. The second is done faster with a lighter weight for high reps.
Example workout:
Barbell back squat x6 reps
Rest 20s
Walking lunge x12 reps/leg
Rest 90s
X4 sets
Chinups x6 reps
Rest 20s
Wide grip lat pulldown x15 reps
Rest 90s
X4 sets
Dumbbell bench press x6 reps
Rest 20s
Pushups x15+ reps
Rest 90s
X4 sets
#3 Density Training
The big kahuna of getting a heap of training done, shred away fat and maximise your training time.
Density training is time-based. You pick a few key exercises, set a time limit (usually 10-15mins) and work through the exercises repeatedly until the time is up.
Example workout:
As many rounds as possible in 15-minutes
Reverse dumbbell lunge x8/leg
Standing dumbbell overhead press x10
TRX row x10
Lying leg raise x10
Rest a few minutes, then:
As many rounds as possible in 10-minutes
Dumbbell squats x12
Bent over dumbbell row x12
Battle rope slams x20
There are many ways to train and not one single best way. As long as you go in with a plan and train with purpose, you’ll see results.
I hope you found this useful and let me know if you decide to give one of the workouts a crack!
