“Whatever you want, whatever you need,
Anything you want done, baby, I’ll do it naturally,
’Cause I’m every woman,
It’s all in me, it’s all in me,
I’m every woman….”
These are the lyrics of “I’m Every Woman,” a song first recorded by Chaka Khan in 1978 that became a chart topper and inspired millions of women. About a decade later it was recorded by Whitney Houston, who also turned it into a chart hit, and eventually Oprah Winfrey adopted it for her television show’s theme song. The problem with trying to do everything, and doing all of it well, is time – or rather, a lack of it. For women who are megataskers, a total body workout is just the ticket.
I usually avoid total body workouts, as I like to keep my workouts short so the person using them can work harder. Think
hard, heavy and
fast. But when life gets in the way, compromises have to be made. For your consideration, I present this compromise.
What this program involves is two workouts, each used for a total of six training sessions. Train Monday, Wednesday and Friday. Why? Flexibility. In case something comes up on Monday due to your busy schedule, you can shift to Tuesday, Thursday and Saturday for that week so you don’t skip a beat.
This program trains the entire body, with a focus on major muscle groups. There are walking lunges and bench presses, leg presses and trap bar deadlifts, and…let’s just say you’re getting your money’s worth. Each workout is designed with two circuits of four exercises, so your heart will really be pumping. Here ya go!
Workout 1A-1. Walking Lunge, Thick DB, 3 x 8-12, 30X0, rest 45 seconds
A-2. Bench Press, 30-Degree Incline, Thick DB, Pronating Grip, 3 x 15-20, 20X0, rest 45 seconds
A-3. Pulldown Machine, Straight Handle, Wide Neutral Grip, 3 x 10-12, 30X0, rest 45 seconds
A-4. Atlantis Lying Leg Curl, Feet Outward, Plantar Flexed, 12,10,8, 30X0, rest 45 seconds
B-1. Pressdown, Prone Incline, Std EZ Bar, Narrow Pronated Grip, 3 x 12-20, 30X0, rest 45 seconds
B-2. 45-Degree Incline Curl, Thick DB, Neutral Grip, 3 x 12-20, 30X0, rest 45 seconds
B-3. Atlantis Arching Leg Press, Feet in Low Duck Stance, 3 x 12-20, 30X0, rest 45 seconds
B-4. Machine Row, Seated, Low, Neutral Grip, 3 x 15-20, 20X0, rest 45 seconds
Workout 2A-1. Trap Bar Deadlift, Floor, Low Handles, 3 x 10-12, 30X0, rest 45 seconds
A-2. Atlantis Lat Pulldown, 3 x 10-12, 3012, rest 45 seconds
A-3. Triceps Extension, 45-Degree, Incline, Thick DB, Pronating Grip, 3 x 15-20, 30X0, rest 45 seconds
A-4. Seated L-Lateral Raise, Thick DB, 3 x 12-20, 30X0, rest 45 seconds
B-1. Front Step-Up, Thick DB, Low, 4 x 12-20, 30X0, rest 45 seconds
B-2. Atlantis, Seated Pulley Arm Curl, 4 x 15-20, 30X0, rest 45 seconds
B-3. Atlantis Leg Curl, Plantar Flexed, Neutral, 3 x 10-12, 30X0, rest 45 seconds
B-4. Bent-Over Lateral Raise, Thick DB, 4 x 12-20, 30X0, rest 45 seconds
Don’t panic if your gym doesn’t have all the machines – there’s optimal training, and then there’s reality. If you don’t have a Strive leg curl machine, use a prone leg curl machine instead. The workout contains 16 different exercises, some that you may not be familiar with. As such, here are a few comments, and technique tips, about each of them:
Walking Lunge, Thick DB. DB is an abbreviation for dumbbells, and I prefer using the thick-handled variety in training. Besides making the muscles work harder, they allow you to get in some forearm and grip workout – which fits into the time-saving aspect of this workout.
Tip: There should be no pause at the standing or bottom position.
Bench Press, 30-Degree Incline, Thick DB, Pronating Grip. This technique involves rotating the hands from a slightly supinated (hands pointed up) to a pronated (hands pointed down) grip. This rotation is a more natural movement for the shoulders.
Tip: Think about forming an “X” with the dumbbell handles as you perform the exercise.
Pulldown Machine, Straight Handle, Wide Neutral Grip. A neutral grip, which has the palms facing each other, is a very strong grip that is easy on the shoulders.
Tip: Extend from the upper back only.
Atlantis Lying Leg Curl, Feet Outward, Plantar Flexed. Plantar flexion involves extending the toes away from the shins. The Atlantis machine has a swivel-mounted ankle pad that is extremely comfortable.
Tip: Think about forming a “V” with your feet.
Pressdown, Prone Incline, Std EZ Bar, Narrow Pronated Grip. Std EZ Bar is an abbreviation for standard EZ Bar, which is a bar with a zigzag middle that places less stress on the wrists than a straight bar does.
Tip: Hinge at the elbow.
45-Degree Incline Curl, Thick DB, Neutral Grip. Performing curls from this angle increases the stress on the start of the exercise.
Tip: Keep the upper arms as perpendicular to the floor as possible.
Atlantis Arching Leg Press, Feet in Low Duck Stance. Turning the feet outward increases the stress on the vastus medialis oblique, or VMO, which is the teardrop-shaped quadriceps muscle on the inside of the knee.
Tip: The heels are 10-15 centimeters apart.
Machine Row, Seated, Low, Neutral Grip. This popular row works the upper back muscles closer to the spine.
Tip: Ensure maximal stretch of the lats.
The design of this barbell enables you to perform the deadlift with your hands by your side. The back is in a more upright position, and as such works the legs harder and places less stress on the lower back.
Tip: Drive with the legs first.
Atlantis Narrow Parallel Grip Lat Pulldown with D Handles. Make sure the palms face each, since each arm works individually, the motion on the shoulders has far better ergonomics
Tip: The triangle handle is pulled to the waist.
Triceps Extension, 45-Degree, Incline, Thick DB, Pronating Grip. This exercise involves the hand rotating from a semi-supinated grip to a pronated grip.
Tip: The dumbbells must touch the shoulders.
Seated, L-Lateral Raise, Thick DB. This exercises the medial (side) portion of the shoulders, which provides width to the shoulders when viewed from the front.
Tip: Elbows are bent at 90 degrees and are locked in that position throughout the movement.
Front Step-Up, Thick DB, Low. The lower step of this exercise is placed so that the thigh is below 45 degrees to emphasize the quadriceps – higher up would work the hamstring more. This is a great exercise to work the legs without stressing the lower back.
Tip: The knee is kept slightly outward as you go up and down.
Atlantis Seated Pulley Arm Curl. Provides excellent isolation of the elbow flexors.
Tip: Sit with your back straight.
Atlantis Leg Curl, Plantar Flexed, Neutral. This variation works more on the saggital hamstrings.
Tip: Toes are pointed away and straight.
Bent-Over Lateral Raise, Thick DB. This is a great exercise for the posterior (rear) head of the deltoids, an often neglected muscle in many weight training routines.
Tip: Elbows should be kept slightly bent throughout the exercise.
There you have it: a workout for the busy, modern woman. It will get you strong and lean and will leave you with plenty of time to work on achieving all your other goals.