girls don't want to mess up hair, make-up

Wish I'd bookmarked the article. It talked about how girls about high school age complain about working out during the school day because it messes up their hair and make-up. Now I'm not about to swing a cyberkosh about the objection. Good trainers listen to the problems and find solutions. And I can relate - there are days when I'm actually clean and pretty and would just as soon enjoy it for a while.

The thing is, I'm betting most of these girls only think of working out as activities that involve running around, jumping, that are mostly, if not all, cardio. It's an issue of education, not motivation. Come on, gym teachers, coaches! Let these girls know there are alternatives.

So here's the solution - a work out that causes only minimal disturbance to hairdos and doesn't necessarily make you sweat. There's no jumping or running around involved. Check it - go heavy and slow.

• Deadlifts (load up that bar!)
• Pull-ups (however you can - assisted if necessary. Or pulldowns, if no bar)
• Chest press of your choice (standing - cable crossover, bench, or pec deck if you must)

That's it! Do one cycle on each - that is, instead of counting how many you do, do deadlifts until you feel your form will suffer if you do one more, then move to pull-ups; do them until you can't do another, then do the presses. How many you do this way doesn't matter as much as doing them right. Then start the whole thing over.

This is not a high-rep endeavor. The pace is relaxed. Go slow, be methodical, and wander around between exercises. Hell, touch up your make-up.

The key is, go heavy. It'll feel great. If you've got good form and effort, this will get you worked out admirably without getting you all mussed up. Afterward, you can go right back to class. Save the sweaty stuff for another day.