Designing a simple, complete and yet short program (45 minutes maximum) is possible by working muscles simultaneously. We can accomplish this by focusing on the big "multi-joint"-type of movements that involve more than one joint at a time. This just means that during any given exercise two or more joints will be in movement. For example a tricep kickback only moves one joint (the elbow) while an overhead press (commonly called Military Press) involves both your elbows and your shoulders. This difference is important because movements that require motion in more than one joint, necessitate movement in multiple muscle groups. To illustrate a bicep curl only works the bicep. However a standing military press will work work almost your entire body from your chest, shoulders, triceps and even your core as it stabilizes your body. That's alot of muscles and that is exactly why you won't need to stay in the gym long.

In our daily lives, our bodies work as a unit so why shouldn't we train it that way in the weight room? To achieve this we must identify the 3 most basic types of body motion: we can push things with our arms, use our arms to pull and push things with our legs.

Pushing Exercises

"Pushing" exercises principally involve the shoulder, chest and triceps. The most common exercise seems to be the bench press in all its flat, inclined and declined variations . If you want to do bench, that is fine. If not, my favorite pushing exercise doesn't need a bench at all . The overhead shoulder (military) press is my favorite pressing exercise. By standing you force your body to stabilize itself unlike a bench press where your body is supported by the bench itself.

Pulling Exercises

The back muscles are often overlooked because they are harder to see in the mirror, and yet the back is one of the best places to add a little extra muscle without looking bulky. Pulls are also essential for balancing out the pushes. The best pulling exercise around is the pullup/chinup . But this is extremely difficult for most women. I only just recently completed my first one ever and I have been training for a while. If your gym has an assisted pullup machine (sometimes called a Gravitron) that would be an ok substitute. It allows you to pull up only a portion of your weight, but being a machine it locks you into one path of motion and takes away all the strength benefits that come with stabilizing yourself.

Rubber strength bands could also be used for pullup assistance. Other pulling exercises include wide pull downs, low pulls, tight pulls, one armed rows, bent over rows, t-bar rows, etc. Preferentially, you should choose non-machine exercises, but all these exercises work the muscles on your back, your grip and your biceps.

Leg Exercises

Some form of the squat motion should be included in each total body workout program. Squat variations include: back squats, front squats, dumbbell squats, lunges, leg press, step ups, side step ups, box squats,etc. Dead lifts also count as a leg exercise (one of the best) and includes a grip and pulling component. Your butt and thighs (both front and back) are the principle targets of all leg exercises and happen to be the three largest muscle groups in your body. To get the most out of any strength training workout you have to hit your legs.

By focusing on compound movements in each of the three movement patterns, you will be able to complete an effective, full-body strength workout in under 45 minutes.