How to get a swimsuit-ready body

Andy Gray | Aug 6, 2013

Summer may be in full swing, but that doesn't mean it's too late to hit the gym. We asked  Joey Gonzalez, trainer and COO of Barry’s Bootcamp, to provide us his five-point plan for achieving that “swimsuit-ready body.” Here are his tips:

Bar Refaeli :: Raphael Mazzucco/SI

LEGS

Bar Rafaeli has an amazing set of LEGS, in case you haven’t noticed.  With these same Booty Bands attached to ankles, we like to add weight and start working combination moves where the hamstrings, quads and glutes are all getting a proper workout and feeling the burn.

1. Lunges: Standing with feet hips-width apart and knees slightly bent, lunge the right foot forward so left knee is hovering just over the ground, then come back to standing. Do this alternating legs, for 60 reps.

2. Squats with leg raises: In a standing position with feet facing front and slightly separated, squat as low as you can go, then lift one leg to the side as you come up from the squat. Do this alternating legs, for 60 reps.

3. Side raises: In a standing position with feet together, raise one leg out to the side with a pointed toe. Be sure to keep the standing leg in position to really work the side of your glutes! Repeat 30 times on each leg.

Jeisa Chiminazzo :: Paulo Sutch/SI

TRICEPS

Women often complain about FLARM-flabby arms- and this is typically the result of weak, underdeveloped TRICEPS.  One Sports Illustrated  model who always keeps it tight is Jeísa Chiminazzo.  She works out at  Barry’s Bootcamp religiously to target those pesky, sometimes neglected areas of the arm so she is centerfold-ready at the drop of a hat.

1. Tricep Blast: Perform one arm overhead extension, lifting arm all the way up and back down so elbows are pointing upward. 

2. Repeat with both arms.

3. Then, bend over a bench or step with a flat back and lift the arm back, in a kickback, and repeat on both the right and left sides.

4. Last, lower body slightly below the bench, keeping arms and elbows at 90 degrees and lower rear end, using arms. For more advanced bootcampers, we suggest lifting one leg at hip level (flexed) while dipping, then the other leg.

Alyssa Miller :: James Macari/SI

BOOTY

You can literally Google Alyssa Miller'sBOOTY to see how Barry's Bootcamp workouts keep her toned and tight.  She’s been to the studio’s famous “Butt & Legs” class on Tuesdays where guests strap “Barry’s Bootcamp Booty Bands” to their ankles and drop down to the ground on all fours for this booty-blasting move!

1. On all fours, stretch a straight leg all the way back from bent position to hip level. Repeat 30 times on each leg.

2. Then, with a bent leg, lift knee up to the side as high as it will go until it is hip level. Repeat 30 times on each leg.

Bar Refaeli :: Raphael Mazzucco/SI

ARMS

Need help getting those toned Bar RafaeliARMS?  This bicep exercise is called “21’s!”   You may use either free weights or a resistance band to perform the following:

1. If using resistance band, stand with feet together in the middle of the band. If using free weights, stand with arms completely straight and at your sides, weights in hands.

2. Lift weights or stretch bands to chin-level and all the way back down to resting position at your sides, creating a full range of motion. Repeat seven curls in full range, followed by seven curls half way down at elbow level, followed by another set of seven full range curls.

CORE 

One of the most important parts of the body to flaunt as a Sports Illustrated Swimsuit model is your CORE.  People always lay down to do abdominal workouts, but there is so much you can do standing!  In fact Standing Abs are one of my signature moves...

1. Side Bends with weights: Standing with feet forward and hips-width apart, hold a heavy weight (12 – 20 lbs for women) in each hand. Keeping hands at your sides and feet stationary, slightly bend to one side so the weight grazes the knee cap, then repeat on the other side. Continue this for 30 reps on each side.

2. Side Bends without  weights: Dropping the free weights, use your own body weight to perform the same side bend. This time, try to bring your fingertips even lower than the weights and slowly pull yourself back to standing position. The resistance of your own body weight will help with your balance and will work your core in ways you never thought possible!

3. Elbow to knee twist: In a standing position with feet facing forward and hips-width apart, place hands behind your head. Bring your left elbow to your right knee and vice versa (right elbow to left knee). Repeat for 30 reps on each side. This works the oblique muscles in a very effective way!