56 JANUARY/FEBRUARY 2017 SHAPE.COM
performance tips
with a detailed plan (tear out
the Body Shop workout on
page 7 8, for example) so you
don’t waste any time. And
keep it simple. “You don’t have
to come up with an entirely
different routine each session,”
says Ariel Iasevoli, a trainer at
Crunch gym in New York City.
Instead, do the same exer-
cises each week, so you get
comfortable with them, pro-
gressing the weight, reps, and
sets over three to six weeks;
then switch it up entirely. As
for intensity, “your breath
should be heavy, it should
be too tough to talk, and for
the best results, you should
be totally wiped after your
last strength set or interval,”
Jelleyman says.
Save:
GET DRESSED
FASTERup extra sweat.Save:
2 min
USE A TYPE-A TOTE
Sweaty Betty Luxe
Gym Bag ($150,
sweatybetty.com) has
a zip-open base so
you can stash sneak-
ers and gym clothes
apart from everything
else. Three internal
pockets help keep
products, tech, and
gear organized, elimi-
nating the time you
spend digging around
your bag.5 to 8 reps of a lower-body
exercise, and 1 0 to 20 reps of
a core exercise—with no rest
between exercises. Finish
with as many burpees as you
can bang out. This lets you
give it your all without com-
pletely fatiguing out your
muscles, since they get built-in
breaks on certain moves.
“You’ll increase your stamina,
become more efficient, and
boost your calorie burn during
and after your workout,”
Iasevoli says.Forget work
It’s not easy, but leaving your
to-do list behind will help keep
your workout focused and pro-
ductive, says Jack J. Lesyk,
Ph.D., the director of the
Ohio Center for Sport
Psychology. Essentially, it’s likepracticing mindfulness for
your exercise. Just as you
need to plan your routine,
you need to plan where to
direct your mental energy,
whether that’s something like
your form or intensity or the
weight you’re lifting. “You’ll
have an easier time focusing
on the goals of your workout
when there aren’t other items
demanding your attention,”
says Gregory Chertok, a certi-
fied sport psychology consul-
tant for the Association for
Applied Sport Psychology.
Plus, exercise activates the
brain’s cortex, which means
you’ll go back to your desk
reenergized, refreshed,
and refocused for the rest
of your workday—you might
not even need that 3 p.m.
coffee break anymore.Use moves
that multitask
Compound exercises such
as squats, push-ups, and
burpees work multiple mus-
cle groups at once, so you’ll
be able to lift or support
a lot of weight per rep, which
puts more muscle fibers to
work, Iasevoli says. To craft
an efficient DIY routine,
Iasevoli recommends doing
five rounds of 5 to 10 reps
of an upper-body exercise,
SCAN TO SHOP!
Download the free Love My Shape
app and scan the page.Save:
15
mın
FAKE A SHOWER
Wipe down with any
of these take-and-
toss options: Paper
Shower ($9 for 12,
bodywipecompany
.com) includes an
unscented wet tow-
elette to clean off
sweat and a dry pad
to wick away excess
moisture; extra-thick
ShowerPill ($10 for 10,
showerpill.com) has
a light, fresh scent;
and Goodwipes ($8
for 10, goodwipes
.com) contain cooling
peppermint.