Summer is almost upon us, which means it's almost time to shed those winter layers and throw on a skin-baring bikini. To help get us ready for bathing suit season (taut tummy, toned legs, etc), we sought out Justin Gelband, also known as the "model whisperer," to break down the moves that got his Sports Illustrated cover girl client Hannah Davis in tip-top shape for the magazine's annual swimsuit issue:
Beyond his superhuman clients like Davis, Kate Upton, and Karlie Kloss, Gelband has worked with a variety of body types at his New York City modelFIT gym and knows what moves will deliver results for almost everyone. "Exercise is about each and every individual, how they feel it, and how they tailor it to their own bodies. But these five moves are universal that most everyone can do," said Gelband of the below program which helped get Davis in shape, and fast—he began working with Davis a mere six weeks before her shoot.
THE WORKOUT
Repeat the following circuit only once for a one-hour, full body workout. Be sure to use a pair of 2 to 3 lb. weights for optimal results.
Core Fusion
1. Stand with both knees bent and lean slightly forward.
2. In a slow, controlled motion, use your hip, butt, and thigh to rotate your leg.
3. Lift your knee up using your thighs, not your hip flexer.
4. Repeat 15 to 20 times.
Side Half-Swing Rotation
1. Start with your knees bent, hip-width apart.
2. Rotate using your back foot.
3. Refrain from rotating with your lower back and don't overextend your arms or legs.
4. Repeat 15 to 20 times.
modelFIT Lunge: Part One
1. Make sure your back foot is up to protect your achilles tendon.
2. Bend both knees (but don't go lower than 6 to 10 inches).
3. Begin with arms at your belly button, and lift up no higher than your shoulders as you lunge down.
4. Repeat 15 to 20 times.
modelFIT Lunge: Part Two
1. In a lunge position, rotate using your stomach and pelvis.
2. Make sure your head follows through with each motion.
3. Repeat 15 to 20 times.
Lateral Punches
1. Start with both feet planted to the ground and your knees slightly bent.
2. Step left at a diagonal with your back leg and flatten your foot.
3. Cross your arm to the right in a diagonal punch.
4. Duplicate the same movement for your left side.
5. Repeat 15 to 20 times.
modelFIT Double Arm Punch: Part One
1. Stand with your knees slightly bent.
2. Arms should be shoulder height in a 90-degree angle with palms facing down in fists.
3. Punch with the right arm in an upward diagonal and step forward with the right foot, making sure your toes are turned in.
4. Punch with the left arm in an upward diagonal and step forward with the left foot.
5. Repeat 15 to 20 times.
modelFIT Double Arm Punch: Part Two
1. Stand with your knees slightly bent.
2. Again, make sure your arms are at a 90-degree angle with palms facing down in fists.
3. Punch with the right arm in a downward diagonal and step forward with the same foot.
4. Punch with the left arm in a downward diagonal and step forward with the same foot.
5. Repeat 15 to 20 times.
