The Best Summer Bodies Workouts Made Easy!

As summer is getting closer and closer, weight loss is one of those things we are so preoccupied with. And in between, summer without a fit body is not so much fun!

If you are already on a diet but have no idea what type of workout to follow, no worries. We’ve got you covered.

As they say, summer bodies are made in winter. But it is not winter that makes them but rather the workouts you follow that will get you the body of a Greek god.

In the lines to come, we will go through some of the best full body workout for fit and sexy summer physiques. But before, let’s have a sneak into what this is going to be about. Here is a small navigational overview of the article:

Shoulder Workouts:

Shoulder Workouts

Having strong shoulders is crucial not only for the plenty healthy benefits it has. But what’s even more interesting is the aesthetic side of the equation. That’s what we are focusing on here, as we are preparing you for summe. Of course, health is pretty much a no brainer to have, but aesthetics is also very important.

It is very important to have strong shoulders because they help you have a stronger and a more sturdier body posture. But again for most of us, what really draws us more to hitting the shoulders hard, is nothing but that feeling if putting on a sleeveless shirt or t-shirt. Ready for some of the best exercise to add up to your shoulder workout routine or make them even your primary focus?

1. Cable Reverse Flys

Cable Reverse Flys

Credited to | Muscleandperformance.com

This is the very first exercise you need to start with if you want to get those T-shirt filling shoulders. This exercise focuses mainly on the deltoid mces, especially the rear head. That’s one of of the areas that is mostly ignored in our workout. With Cable Reverse Flye, you can exercise it like crazy

2. Seated Dumbbell Shoulder Press

Seated Dumbbell Shoulder Press

Photo credited to: www.muscleandperformance.com

Having huge shoulders is no easy business. So does Seated Dumbbell Shoulder Press. But if you just start small with this one one exercise and progress one step at a time, you will get those shoulders you always dreamed of. It takes a bit of sweat and time, but it is really worth it. This exercise targets three very critical parts, anterior, middle and back deltoids.

3. Wide-Grip Smith-Machine Upright Row

Wide-Grip Smith-Machine Upright Row

Credited to | Fremuscleandperformanceepik.com

The beast! Literally, the beast. This is one of my favourites. I still remember when I first started working out. For shoulder days, I do more of that one than all the other shoulder exercises combined.

But i really find it strange, reading in many forums, why people hate it that much! Anyway, here is what this exercise targets. Wide-Grip Smith-Machine Upright Row mainly focuses on trapezius, anterior, middle and rear deltoids, as most shoulder exercises do.

Try it out and maybe it will be your favorite shoulder exercise. Here are seven more exercises to try out for bigger shoulders.

Chest Workouts:

Chest Workouts

Basically anyone starting out, aside from having those washboard abs, the number one thing they want to get out of paying a gym membership is a chest as solid as rock and as showing as superman’s.

Chest muscles are also the largest muscle groups in the upper body. The chest muscles are  made up of two pectoralis, major and manor.

The major pectoralis, being the largest, is made up of two parts is made up of tt, the upper part or clavicular head and the lower part called the sternal head.

To get that chest to show, here some of the best chest exercises to include in your chest workouts routine:

1. TRX FLYES

TRX FLYES

Credited to | muscleandfitness.com

Thi is one of the best chest workouts not only because of their effectiveness on making you a chest of extreme wow! But they are also handy. You can take them wherever you go. You can do them at home, in the office or even in your hotel room.

2. Pushups:

Pushups

Credited to | Uk.askmen.com

That’s one of the oldest and most effective exercise that will sculpt your chest like crazy. Push ups alone can make you see the difference in your chest within a couple of days. If you are consistent with them, in few days, you will start to see the the results you always wanted. If you can get 100 done, start small. All it takes to get to a 100 pushups level is 5 or even 2 a day.  Always start small and progress. Never skip steps.

3. Dumbbell Squeeze Press:

Dumbbell Squeeze Press

Credited to | menshealth.com

Another exercise worth a place in your chest workouts routine is Dumbbell squeeze press. When doing this exercise, you put a great deal of stress on your pectorals, resulting in a simple trick that makes a huge difference. That simple tweak is what makes and keeps the pectorals engaged throughout the process. As a result, your chest muscle growth is maximized to a great point.

Legs Workouts:

Legs Workouts

Credited to | Muscleandfitness.com

Skipping leg days is a line so famous in the Fitness industry, especially among folks  focusing so much on the upper body and forgetting that our bodies body are not made up of only one part, but two! The lower body part and the upper one. Having a lower body workouts routine is really crucial to your body’s balance and overall health. The legs, being the lower part of the body, should be given similar attention as the chest and shoulders.

Exercises targeting the legs are proven to stimulate the production of the growth hormone. And if you are a Fitness nerd, you know how important that hormone really is. So, I can’t stress enough on how crucial having stronger legs is important to your healthy and longevity. The legs workout will be divided into four major parts.

The quads, the hamstrings and the calves. Let’s start with the quads… Quads Workouts: Here are the best quads exercises to integrate in your leg workout:

Quads Exercises:

1. Leg Extension

Leg Extension

This is the very first quads you need to starts with to give your a good and hard shake. The main objective of this exercise is warming you up. It just prepares you legs for the other exercises. For this exercise to give it effect, at the top of the of each and every rep, you need to flex your quads as hard as you can.

2. Squat And Box Jump

Squat And Box Jump

Once you feel the heat invading every cell of your quads, it is time to take them to an even stressful level. The best two exercises that you need to perform at once, following the quads warm up is the squat and box jump. Here is what you have to do. You first need to do the squats, with 4 to 5 seconds of pause once your legs are bent. Immediately upon finishing 12 squats , you go for the box jump. Perform 10 to 12 of those.

3. One-legged Squat:

One-legged Squat

Credited to | bodbot.com

This one is a little hard and challenging to do, but if you can do it, go for it. It is really worth it. You are not asked to go for a one-leg squat from day 1. It takes time. Start with simple squat and then progress. You can use the wall, as it helps you gain balance.

Hamstring Workouts:

Hamstring Workouts

Credited to | Legionathletics.com

The second leg muscle or group of muscles you need to have room for in your workouts routine is hamstring muscles. The hamstring muscles are made up of three parts, namely semitendinosus, and biceps femoris. These are what make you jump like a kangaroo, run like a lion and much more.

In short, these muscles are what you need for your knees to bend the right way. Having good hamstrings this is crucial to maintaining a good posture and prevent countless leg injuries. Here are some of the best hamstring exercises to incorporate in your hamstring workouts routine:

1. Romanian Deadlifts

Romanian Deadlifts

Credited to | Infoexercise.wordpress.com

That’s one of the few exercises that target hamstrings to the core. Have this one exercise every week within your legs workouts routine and you are done with hamstrings. It literally makes the difference, if it is done the proper way. The best way to ensure you get the best results is to simply go heavy rather rapid and lighter. Going heaving ensures your hamstrings are hit to the bone.

2. Heavy Box Squat:

Heavy Box Squat

Credited to | Tonygentilcore.com

Oh no! shocking, right?! Look! Yes! It is hard. Box squat with a ton of iron on top is really something to be scared of. But, in Fitness quality always beats quantity in the long term. So, if you can do just one or two of these, that makes all the difference. If you can’t, make it lighter. Do it even without weight at first. Then, again, you will hear me say more often, small consistent progress is better than huge temporary leaps.

3. Barbell Hip Thrust

Barbell Hip Thrust

Credited to | mensfitness.com

What if there is an easy yet very effective exercise that will get strong hips with the least amount of stress and effort? Looks great, doesn’t it? That’s where Barbell Hip Thrust comes. It does that and more. This one targets both the hamstrings and the glutes. But the what takes a hit is the hamstrings.

Calf Workouts:

Calf Workouts

Credited to | Youtube.com

Another group of leg muscles you have to take care of your is your calves. Calves are the made up of two parts or muscles, soleus and the gastrocnemius. The latter represents the calf’s bulk. And right beneath it lies the other muscle, soleus.

The two are connected with the fibers to the Achilles tendon. The latter then connects them to the heels. So having strong and healthy calves will help you in walking, climbing and in almost your day to day activities. Therefore you should have them integrated in your weekly leg routine. And again if you have no idea about what exercises to integrate in your calf workouts routine, here are some suggestions for you:

1. Double-Leg Calf Raise

Double-Leg Calf Raise

Credited to | youtube.com

The very first exercise in the list of making your calves as hard and showing as a rock is Double-Leg Calf Raise. This exercise very famous among all Fitness maniacs. It is old-fashioned. But, still, Double-Leg Calf Raise rocks! No other calf exercise is compared to those, in my humble opinion. Even if they were, they wouldn’t be as easier as Double-Leg Calf Raise. The gist behind the magic of this exercise is that you use your own weight to put more stress on the muscle. The result? Obvious, strong caves!

2. Seated Calf Raise

Seated Calf Raise

Credited to | cleverfitness.com.au

You can do this exercise at home or at the gym on a calf exercise machine. The exercise works both the gastrocnemius and Asoleus. The second exercise is another variation of the calf raise. The beauty of this exercise is that you are limited to the gym to do it. You can do it in the gym, as well as the comfort of your house. This calf exercise targets two of the most important parts of the calf,  soleus and gastrocnemius.

Arms Workouts:

Arms Workouts

Photo credited to: Youtube.com

Triceps:

Triceps

Credited to | workoutme.com

Having strong triceps helps not only in making your arms irresistibly sexy. But also, in your everyday life, these are used almost every activity. From holding the door open to your lady, to cleaning with a vacuum , all the way to simply going for a few pushups, triceps are never to be missed in your workouts routine.

Anything that’s involved pushing, triceps hold a great position in! With that said, exercising your triceps at least once a week is not an option, but a must. Here are some of the best exercises you can incorporate in your tricep workouts routine:

1. Dips:

Dips

Credited to | youtube.com

Dips are my favourite exercise. I love them for two reasons. One,  because I can do anywhere. Two, all you need is your own bodyweight.  You don’t need a machine to perform the dips. In between, they work wonders.

They are very effective to build and maintain the triceps muscle. Dips can be performed on two variations. You can do the bench dips and the upright dips. Start with the bench dips. They are not as effective as their counterparts, but they are easier than them. As for the other variation of dips, they require a little more effort. And of course, you can get your triceps to show up faster and easier with the upright dips

Triceps Pushdown

Triceps Pushdown

Credited to | youtube.com

Once you are done with dips, have your triceps run through this beast of a machine. The second exercise we definitely recommend for sexy and strong triceps is the Triceps Pushdown. Always save this one as the last. Once the hard work is done, only then you jump into this exercise. It is not hard to perform. It is very effective though. Try it out and see yourself.

Biceps:

Biceps

Credited to | Fitness.castsheet.com

Off to the second part of the arm that has no less importance than triceps Biceps workouts are very dear to anyone is starting out. Biceps are probably the first muscles that show up when you first start working out.

As you can tell from the the prefix “bi”, biceps muscles composed of two parts or heads. To efficiently exercise the biceps, you need to target each one of those heads separately as often as you can. And since biceps make up about ⅓ of the upper arm muscle mass, you should really give that muscle much dedication.

Period! In between, the biceps exercises are easy to perform and you will have so much fun doing them. Here are the best exercises to include in your biceps routine: And having a strong biceps and triceps with having a perfectly sculpted forearms is no fun! The best exercises we suggest you incorporate in your forearm workouts routine are the following:

1. Hit The Bar:

Hit The Bar

Credited to | wikihow.com

The pullup bar is a machine in itself. You can sweat hard, doing only bar exercise. Two of the most important and effective exercise for your biceps are chinups and pullups. As you can see, so many of those exercise we have listed here, focus more on your bodyweight only. We have intentionally done that, as so many of us are traveling and are always on the go. So the best way to ensure we are always holding tight to our greek god physics is to have a location free exercise. Anyway, back to biceps. As I said, go for chin ups. Normal  chinups, and negative chinups are what you need to start with.

2. Seated Cable Row:

Seated Cable Row

Credited to | Youtube.com

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3. Bent-Over Barbell Row:

Bent-Over Barbell Row

Credited to | bodybuilding.com

Bent-over barbell row is easy to perform and very effective for your upper body in general. But again, even more effective to your biceps. Bending over with the weights, you apply huge stress on your biceps, literally forcing them to show up.

Forearm Workout Best Exercises:

Understanding the anatomy of the formars is crucial, before even thinking about hitting them with exercises. The forearms consist of three main parts or muscles. Flexors, that’s the back end of the forearm. Followed by extensors, or the middle of forearms. And the third muscle is the brachioradialis. This is the muscle that flexes from the forearm to the elbows. And now, off to the best forearm exercises:

1. Wrist Roller:

Wrist Roller

Credited to | Youtube.com

Wrist roller is the very first exercise you need to think about if you can strong forearms. If you can find a specific piece of equipment in your gym, creativity will help. Get creative and make your own. It helps a lot, especially if you could have it at home.

2. Gorilla Grip Machine

Gorilla Grip Machine

Credited to | youtube.com

Have a look at this machine if you are looking for extra heat on the forearms. The machine is called Gorilla Grip machine. In between, it really is a gorilla

Abs Workout:

Abs Workout The first thing

that comes to most people’s mind when thinking about summer is probably  having abs that rock. Those washboard abs are the primary goal of working out for most people. Abs are usually divided into three parts, upper abs, lower abs and obliques. We will look at exercises for each part below. In addition to the aesthetic and psychological boost sexy abs give you, there are also a lot of health benefits of shedding those pounds hanging to your waist. But all of that you already know it, read it and heard it countless times. But what matters for you now is really how to get those abs to show up? Before jumping into some of the best lower and upper abs workouts exercies, here are two things you should consider before even thinking about lower and upper abs workouts: Mountain Climbers: This exercise targets low abs. If you want to kindle fire in those body scotched to your lower abs, go mountain climbing. Boy! It just works wonders! Mountain climbers combine planks and cardio in one exercise. This makes of this exercise the perfect and easiest way to get rid of fat in the lower abs area. If you can do mountain climbers faster, do hesitate to. This helps speed your metabolism and fat burning.

Hanging Oblique Raise:

Hanging Oblique Raise

Credited to | mensfitness.com

Yes! It is so true that obliques are hard to get rid of. But they are not impossible. This exercise, though a little hard to perform, helps a lot in getting those obliques to vanish. These are one of the most challenging abs parts many people so much struggle with. But with this exercise, you will definitely kick their ass. The good news. All you need to do is a pullup bar.

Diet:

Your diet is the number one thing that you should consider tweaking it if you want your abs to show up again. No matter how many hours you spend in the gym doing situps, if your diet sucks, you abs won’t show up. Increase your fiber and protein intake intake and decrease your carbs. And don’t forget to drink tons of water.

Cardio:

Even if you have strong abs, that fat layer on top of them won’t go away if you don’t do cardio. Yes you can get rid of it by only focusing on weight exercises, but chances are it will take longer than you expect. So, the best way to speed your fat loss around your abs is to really try doing fast cardio

Trap Workout:

Trap Workout

Credited to | Youtube.com

In addition to being a good hanger for your shirt or T-shirt, trap muscles are also very important when it comes to preventing injuries that target shoulders as well as the neck. Exercising this group of muscles at least once a week is a must. And if you have no idea what exercises to perform in your trap workout routine, here are some that will help to a great deal in making those traps show like crazy. There is two exercises that literally will get your traps to show up like crazy. These are actually one exercise, but with the variations.

Barbell Shrug:

Barbell Shrug

Credited to | menshealth.com

The first variation of the shrug exercise is the barbell shrug. This one exercise, according to so many fitness experts,  is the one exercise you need to get strong traps. This variation of the shrug exercise targets the upper part of your trap muscles.

Dumbbell Shrug:

Dumbbell Shrug

Credited to | menshealth.com

The second variation of the shrug exercise is Dumbbell Shrug. This exercise is very similar to the one above, but with the exception that it doesn’t focus on putting so much stress on your shoulder joints.

Conclusion:

There you have dear friends. Those were the best workouts exercises that you can integrate in your routine to get your body ready for summer. Let us know what other workouts you guys suggest.

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