Wild guess: When you hit the gym, your main concerns are lifting your butt, trimming your thighs, flattening your belly, and sculpting sexy arms. Makes sense, but focusing only on obvious attributes can lead to muscular imbalances, causing pain and raising your risk of injury, says Tracey Mallett, a trainer at Gold's Gym Fitness Institute in Los Angeles, who created this workout. Plus, you'll miss out on your body's full potential. The solution? Hit neglected areas—calves, lats, hamstrings, and rear delts—while working your entire body to boost lean muscle mass and fry fat fast. Complete this circuit three days a week. Do all the reps for each move without taking a break between exercises. Rest for up to 30 seconds after the last move, then repeat the workout two or three more times.
Four Total-Body Moves
1. Ballet calf raises
Stand next to a chair with your heels together and toes pointed out to create a wide V shape. Place your right hand on the chair, left hand on your hip (a). Slowly rise onto the balls of your feet (b). Hold for two seconds, then slowly return to start. That's one rep. Do 10 to 15.
2. Rotation row
Hold a pair of dumbbells in front of you at shoulder height, palms facing down. Stand with your right foot in front of your left, bend your knees, and lean forward slightly (a). Pull the weights to the sides of your torso, rotating your palms toward your body (b). Slowly return to start. That's one rep. Do 10 to 15.
3. Hamstring "T" curl
Place your forearms on the back of a chair, elbows out, and rest your head on your arms. Raise your left leg behind you to hip height, right knee slightly bent (a). Slowly bend your left knee, bringing your heel toward your butt (b). Slowly return to start. That's one rep. Do 10 to 15, then switch sides and repeat.
4. Windmill
Stand with your feet wider than hip width and hold a pair of dumbbells in front of you, elbows slightly bent, palms facing each other; lean your torso forward (a). Rotate to the right as you raise your right arm toward the ceiling (b). Return to start. Repeat to the left, and keep alternating for 20 total reps.