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Consulting Shape Fitness director Jen Widerstrom is your proficient motivator to a fitness -Profi, a Life Coach and Author of Diet Right for Your Personality .
How do you target weight lifting on different body parts and leave the gym on time?
If my schedule is traveling a lot and I have less time to exercise, I do four or five 25-minute workouts a week, focusing on just one body part per session. For example, I make three rounds of three supersets each for my legs (confused, there's everything you need to know about supersets.)
- Superset 1: Alternate 25 Leg Extensions 25 Hamst Ringlets
- Superset 2: Alternate 15 Box Jumps with 15 Squats with Barbell
- Superset 3: Alternate 30 Second Squats with 10 to 12 Split Lungees (Back Leg on Bench) per Leg
The next day I do breast, then my back and finally the core. I would suggest a rest day here and then restart. (Learn more about how to create a perfectly balanced workout week.)
If I can commit myself to the gym for a long time, I do a full-body lifting session for about 90 minutes every third day. For these, I focus on compound movements – dumbbells snaps, burpee box jumps, grooming and jerking – and do tri-sets, three different exercises, back to back, without pausing. It may sound long, but you're doing extra core training while you work out with these lifts, and your heart rate stays high so you can remove the cardio from your list.
But no matter which lift system you use, the rest of the day is the key to building muscle and getting stronger. (Crunching for time yet?) Here's the perfect 25-minute cardio weight training that proves strength training does not have to be slow.)