Strong, serene & centered: take a stand against stress with this anxiety-busting, resilience-building strength workout

When you're at the gym after a frustrating workday, do you head straight for the treadmill to run off your stress? An intense cardlo workout provides a quick-fix endorphin rush--to say nothing of the satisfying exhaustion that follows a kickboxing class or a hundred laps in the pool. Yet to effectively manage stress, you need to take preventive measures, not just slap a Band-Aid on your mood.

One of the easiest ways to do this is to work out with weights. The stronger you are physically, the better you'll cope with the negative effects of stress in the first place. Over time, resistance training builds not only strength, but also the resilience and stamina that can help you handle any challenge--physical, emotional or professional--any day of the week.

Studies have found that higher-intensity workouts are more successful at reducing stress levels than moderate ones, so you'll want to keep the workout challenging, even as you use the repetitions to create a state of calm focus. The five total-body combination moves shown on these pages fill both bills; by performing supersets (see "What to Do," right), you'll be working hard enough to release anxiety and free your mind from whatever is troubling you. Plus, if you're pressed for time--and what stressed-out person isn't?--this is the perfect routine to get you in and out of the gym fast, maximizing your results without doubling your efforts.

Let's face it: You can't completely eliminate stress from your life. However, once you're feeling revved, revived, focused and strong, you can deal with it from a serene and centered place.

strategy

WARM-UP: Prior to starting the strength-training moves, perform 5 to 10 minutes of low-intensity cardio on any piece of equipment you choose (if possible, use a dual-action machine that incorporates arms and legs). Finish with 16 reps each of side-to-side lunges, arm circles and shoulder rolls.

COOL-DOWN: End your workout with low-intensity cardio (as above) for 5 minutes, then stretch each muscle worked, holding each stretch for 20 to 30 seconds without bouncing.

FREQUENCY: Complete this program twice a week. To maximize your results, try 3 times a week.

WHAT TO DO: For each of the five combination moves shown, you'll do a superset--that is, 2 different exercises performed back-to-back without a rest in between. Do 2 to 3 supersets for each combination move.

Use the heaviest weight you can handle and complete all reps and sets with good form. Increase the weight when 12 reps is no longer a challenge.

SUPER STRESS-BUSTER OPTION: Perform 1 superset for each exercise using moderate weight, followed by 1 to 2 minutes of cardio (jumping rope, punching a heavy bag, or using a cardio machine set to moderate intensity). This equals 1 circuit. Do 2 or 3 circuits, depending on your fitness level.

CARDIO Rx: Complement this strength program with 30- to 45-minute sessions of cardio activity 3 to 5 times a week. Vary the intensity so you include lower-,moderate-and higher-intensity days. Choose the intensity according to how you're responding to stress. If you've got energy to burn, you may want to do a high-intensity session (kickboxing, interval training) to get a release. On days when you feel drained, take a gentler approach--try walking on a treadmill set at a 3 percent incline for 30 minutes, followed by a few good stretches.

1. LAT-PULLDOWN SUPERSET

Attach a long bar to a lat-pulldown machine. Grasp the bar with an overhand grip, hands slightly wider than shoulder width. Sit with your knees under the support pad and aligned over the ankles, feet flat. With arms extended, lean back from your hips to align the bar over your collarbone. Squeeze your shoulder blades together, then bend your elbows down toward your waist as you lift your chest toward the bar (la), then straighten the arms. Do 8 to 12 reps.

Immediately reduce the weight, then stand behind the seat, keeping feet hip-width apart and arms extended at chest height. Press the bar down toward your thighs, keeping your arms straight (lb). Do 8 to 12 reps.

Strengthens upper and middle back and rear shoulders; abs and spine extensors work as stabilizers. Recommended starting weight: 40 to 70 pounds for pulldowns; 25 to 40 pounds for extensions.

3. LEG-PRESS SET

Sit on a decline leg-press machine and place your feet hip-width apart in the center of the footplate. Release the lock and straighten your legs; hold the machine's handles for support. Contract your abs so your entire back is in contact with the seat. Bend your knees to align with your hips (2a), then straighten your legs. Do 10 reps.

Separate your feet wide apart, turning them slightly outward, close to the top of the plate in a plie position. Bend your knees, keeping them aligned with your toes (2b), and straighten your legs. Do 10 reps.

Strengthens quadriceps, hamstrings, buttocks and inner thighs. Recommended starting weight: 45 pounds (no added plates) to 135 pounds.

3. DROP-SET ROWS

Sit on a stability ball, with your knees bent and aligned over your ankles. Place two pairs of dumbbells (one heavy, one light) outside your feet. Hinge forward from your hips so your chest hovers over your thighs, then grasp a heavy dumbbell in each hand. Make sure your arms are hanging in line with your shoulders, and your palms are facing rear. Contract your abs, keeping your spine straight and parallel to the floor. While maintaining this position, bend your elbows up and to the sides, aligning them with your shoulders (3a). Straighten your arms and do 8 to 12 reps.