Are you looking to tone up for summer? NASM certified trainer and Ford model James Collins can show you how. After all, he is no stranger to sculpting the bodies of the men and women who grace the covers of GQ and Victoria's Secret, so he was the perfect person to create a summer workout just for Skinny Mom.
SM: It’s been a long cold winter and I want to look confident when I slip into my bathing suit for the first time this year, but I don’t have a lot of time to train individual body parts. What can I do?
JC: This will work out the whole body but the cool thing about it, is that it incorporates high intensity interval training (HIIT), which has finally caught on with the masses but has been known by trainers for years to burn much more fat than regular cardio.
SM: In this workout, am I going to do 3 sets of the same exercise in a row?
JC: No. In each set you should perform 3 exercises straight after each other. There are 3 groups of exercises. Perform 3 sets of the first group before moving onto the second and so on. The idea is to get up to 16 reps per exercise from the starting point of 10 reps. Each week increase the reps by 2. Once that is achieved, add one more set to all exercises then move onto the more advanced workout.
SM: How often should I do this?
JC: Do this every other day of the week:
Beginner Workout: 3 Sets of 10 reps each
- Lateral Raise
- Push up (If this is two difficult, push up with knees on the floor.)
- Mountain Climbers
- Static pull up: *3 Sets of 3 Reps (the is one different, do 3 holds for as long as possible)
- Sumo Jump Squat with weights
- Leg Lift
JC: These are superset exercises. Perform each one time per week. As well as doing this, do interval sprint running on the other days. This will really tighten you up for summer. That entails sprinting at nearly 100% capacity for 20 seconds and then slow jogging/walking for 2 mins. Repeat this for 30 mins. Aim to increase the resistance slightly each week. Don’t alter the reps. Add a set after three weeks.
Chest/Triceps: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout
- (1) Bench press
- (2) Overhead cable extension
- (1) Dips (weighted if possible)
- (2) Push up
- (1) Single arm incline dumbbell press
- (2) Leg lift
- (1) Reverse single arm cable extension
- (2) Decline sit up
Back/Bicep: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout
- (1) Pull up (add weight if too easy)
- (2) Standing cable curl
- (1) Seated incline dumbbell curl
- (2) Seated cable row
- (1) Dumbbell bend over row
- (2) Touch toe crunch
- (1) Dumbbell curl
- (2) Knee tuck crunches
Legs/Shoulders: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout
- (1) Squat
- (2) Lateral raises
- (1) Shoulder press
- (2) Side lunges: each leg
- (1) Lunges with dumbbells: each leg
- (2) Plank: hold for as long as possible
- (1) Deltoid raise
- (2) Russian twist abs
For more about James Collins or to learn how you can train with him one-on-one, click here. Yes, ladies, that is correct. You can train with this master trainer and supreme hottie if you live in the NYC area.