Lately, I have been e-mailing some of my clients, and they are stockpiling whole-body workouts in their inbox while exporting fat to their outbox. I know the cyber-humor is tickling your microprocessor.

Lately, I have been e-mailing some of my clients, and they are stockpiling whole-body workouts in their inbox while exporting fat to their outbox. I know the cyber-humor is tickling your microprocessor.


Seriously, walking into a commercial gym and expecting to "get yourself in shape" is akin to admitting yourself to the nearest hospital and operating on yourself. Here's a whole-body routine that you can try out during your very next workout. Perform two sets, 10 to 20 reps (unless otherwise noted) on all exercises.


Stiff-armed pullover/dumbbell chest press/dumbbell squat with shoulder press. Lie back on the bench with one dumbbell in your hands and lower it so that you're holding it over your head (straight out), slowly return to almost directly over your face. On the dumbbell presses, focus on pressing up in a triangular fashion over your sternum, and on the squat with shoulder press, make sure that you keep your weight through the outside of your heels and keep moving; no stopping anytime.


Lying leg curl/high rope pull/triceps extension. I love this superset as the machines are within 3 feet of each other at my club. On leg curls, do a big squeeze when you curl the leverage arm all the way up to your butt for full contraction. On the high rope pull, stabilize your bodyweight through your front foot (lunge stance) as you pull and squeeze through your upper back, and finish up by really wringing out every last bit of triceps as you extend the rope all the way down and don't raise your hands past 90 degrees.


Up the rack biceps curls/bicycles. Start out at the light end of the dumbbell rack and do curls using each set of weights for five reps, moving up with each set until you can't move the weight. Then, immediately drop to the floor and pound out 50 to 100 bicycles (feet off the ground, right elbow to left knee, and then the other side in rapid fashion).


Darin St. George is a personal fitness coach at Gold's Gym in Natick, Mass. Visit his Web site at www.TrainerX.com.