Q.
When I weight train, should I work on my full body or split up sessions between my upper and lower body?
A.
People who can do two or three total-body weight training sessions a week may actually work more muscles overall than those doing split routines. Don't let the thought of having to do more exercises scare you -- you can do a total-body workout in just five exercises. Seriously. Grab some five-pound weights and try this:
- Full body movement: Squat while doing bicep curls using light weights, then go up into an overhead press, lifting weights above your head.
- Lower body movement: Do lunges, switching legs each rep and making sure your knee never goes over your foot.
- Upper body pull (bend over row): Stand with your knees slightly bent and lean forward with your back straight, holding a light dumbbell in each hand. Then, pull your arms up until they're at the height of your back; return to start and repeat.
- Upper body push (push-ups): It's okay to do the "girly" kind and keep your knees on the floor.
- Lower body movement (back extension): Lie facedown with your forehead resting on the floor, arms by your sides, and palms facing up; keep your abs tight and squeeze your glutes and lower back muscles to slowly lift your shoulders and chest off floor; return to start and repeat.
Aim for two rounds, 10 to 20 reps per movement, without stopping. By circuiting through these five moves, your heart rate will stay elevated, and you'll be burning more calories while working more muscle groups in coordination with one another.
[Nestpert] Jessica Smith, a personal trainer and creator of the exercise DVD Women’s Health: Train Your Body Type
-- Grace Jidoun
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