Have you ever been in the area? Whether it’s baking cakes, golfing, driving or singing, we’ve all been to the area. And now we can get into the weight loss zone and body sculpting. We just need to get into the “hot zones” with our weight loss exercise.

On Saturdays I train a couple of guys who work in the banking industry. These guys often work 15 hour days during work and have young children, so they only get to see me for exercise once a week.

And that means I have to make it count.

Fortunately, their Type A personalities make it easy for them to get results…as they’re engaged, focused, and ready to hit the gym.

So how do I make training as effective as possible? Well, as I mentioned in one of my advanced training article series, I focus on 4 training “hot zones”:

behind the legacy

upper back

Chest

ABS

Take care of these areas using multi-muscle exercises and you’ll boost metabolism throughout your body in about 15 minutes. In fact, with the right selection of exercises, you can train the entire body in 2 movements.

This is how our workouts generally go.

Like everyone else, we start with a bodyweight warm-up exercise, always beginning with some form of overhead squat.

Overhead squat (holding a band or bar)

push up

Lunge (holding 1 second at the bottom)

inverted row

These 4 exercises prepare the muscles of the 4 hot zones for a more intense exercise. Next, we move on to traditional turbulence training strength supersets.

A1) Squat or leg press

A2) Bench press or chest press with dumbbells

Tip: Increasing the width of the squat allows the lifter to push the hips back more and allows for more work and results for the glutes and hamstrings.

B1) DB Row or Seated Row

B2) Hamstring curl

And now, from here to the end of the session, everything else is “sauce”. We’ll be doing Pullups, DB Split Squats (even though he dreads this exercise), Ab Wheel, Chins, and Dips, just to name a few of our “go to” exercises. Even some arms at the end for fun. You always have to have a little fun, and it’s a nice reward for beating the 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, but more effective.