What do you do when you’re between the hardest workouts in your weekly split? Light cardio? Total rest? A much better bet might be to do some submaximal lifts at a furious pace. This type of training will not only facilitate recovery but it provides a hellacious full-body burn and sends your metabolism off the charts without placing too much demand on your nervous system.
This full body workout incorporates many of your larger muscles groups while also maximizing the workload of several smaller muscle ones. We will take it back to some of the proven basic moves: push-ups, squats, deadlifts, and dips. The short breaks in between these exercises will give the major muscle groups like your quads, glutes, and back enough time to recover while you work smaller groups like shoulders, triceps, and biceps.
While your larger muscles groups are recovering from power moves (squats, deadlifts) we will increase our heart rate by rowing and running to maximize aerobic capacity and torch a few more calories. While performing the front raises, curls, and dips you will want to select a light-to-moderate weight that is challenging but still allows you to complete all five circuits. You can always increase (or decrease) your weights as you go but it may be better to focus on continuous movement throughout than to interrupt an exercise. You can always adjust the weights for next time.
Barbell Squat 20
Rowing Machine 30 sec.
Dumbbell Front Raise 10
Jog in Place 30 sec.
Barbell Curl 10
--Repeat entire circuit five times.
--No rest between exercises or circuits.
--On squats and deadlifts, select a weight that is approximately 50% of your one-rep max (1RM).