Get hot

Joe DiAngelo, personal trainer and nutrition expert at Workout Loft (workoutloft.com, 917-279-8778), recommends a fast-acting whole-body fitness plan that you can use when you hit the gym. No machines, just free weights.

Chest: bench press; 3 sets of 12 repetitions
Back: assisted pull-ups; 3 sets, 12 repetitions
Delts: military press; 3 sets, 12 repetitions
Quads: squats; 3 sets, 12 repetitions
Hamstring/glutes: glute-ham raises; 3 sets, 12 repetitions
Calves: seated calf raises; 3 sets, 12 repetitions
Biceps: incline curls; 3 sets, 12 repetitions
Triceps: close-grip bench; 3 sets, 12 repetitions
Abs: jackknives; 3 sets, 12 repetitions
Low back: hyperextensions; 3 sets, 12 repetitions
Cardio for just 16 minutes, three-to-four times per week (yes, just 16 minutes—but you should be working at higher intensity. Translation: sprints.)

NEXT: WEEK LONG LIFESTYLE PRESCRIPTION »

IN THIS PACKAGE:
Where did you get that body? | Getting the shaft | Playa fields
Inside track | Get hot