Have you ever been in the zone? Whether it’s baking pies, golfing, driving or singing, we’ll all be in the zone. And now we can come to the area of weight loss and body shaping. We need to get into the “hot zone” with our weight loss exercises.
On Saturdays, I coach some people who work in the banking industry. These people often work 15 hours per day at work and have young children, so they only get to see me once a week for a workout.
And that means I have to make it count.
Luckily, their A-type personalities make it easy for them to get results… because they’re committed, focused, and ready when they hit the gym.
So how do I make the workout as effective as possible? Well, as I mentioned in one of my Advanced Training article series, I focus on 4 training “hot zones”:
back of legs
upper back
Chest
abdomen
Take care of these areas using multi-muscle exercises, and you’ll be boosting your whole-body metabolism in about 15 minutes. In fact, with the right exercise selection, you can train your entire body in 2 moves.
Here’s how our workouts usually unfold.
Like anyone else, we start with a bodyweight exercise warm-up, always starting with some form of overhead squat.
overhead squats (holding a band or dowel rod)
push up
Lunge (holding down 1 second)
reverse row
These 4 exercises prepare the muscles of the 4 hot zones for more intense exercises. Next, we move on to traditional turbulence training strength supersets.
A1) Squat or Leg Press
A2) Bench Press or Dumbbell Chest Press
Tip: Increasing the width of the squat stance allows the lifter to push the hips further back, and allows you to get more work and results for the glutes and hamstrings.
B1) DB Row or Seated Row
B2) hamstring curl
And now, from here until the end of the season, everything else is “gravy”. We’d do pullups, DB split squats (even though he dreads this exercise), ab wheels, chins, and dips, just to name a few of our “go-to” exercises. Finally some weapons for fun too. You should always have a little fun—and that’s a nice reward for getting through those wicked split squats.
But again, if you don’t have a lot of time but need a full body workout, all you need to do is make sure you hit those 4 “hot zones” in your session.
Making training simpler, yet more effective.
Source by Craig Ballantyne
