It’s Labor Day! The final chance to rest, recuperate, and hang out with our families this summer.
Of course, to gymrats having an extra day off is a waste unless at least some of it is spent working out, so make the most of the holiday by smashing out this 30 minute workout before refueling with a meat-laden BBQ in the yard. It requires minimal equipment, so could even be done at home if you have some of your own kit.
If you normally train splits, then sure, stick to your normal routine (it’s still Monday, which is International Chest Day, after all) though if you’re stuck for a workout to get done fast then this full-body session will use as many muscles as possible at once to give the maximum calorie burn in the shortest amount of time. Make the most of your half-hour in the gym by lightening the load so you can take shorter rests whilst also ensuring your DOMS will be minimal so you can enjoy the day!
It may seem like a waste of time warming up when you only have a little time to spare, but it’s essential to get the heart rate up and blood pumping to the muscles, especially when preparing for a strenuous short workout like this.
Spend five minutes on your favorite cardio machine, whether that be the cross-trainer, rower, or treadmill, and incorporate some shoulder circles, arm swings, and lunges into the routine to loosen joints and get your muscles ready to work.
The Labor Day Circuit
For each circuit, do 10 reps of each exercise, and 3 rounds. Rest for around 30 seconds, or less if you can! You’ll need two dumbbells, a step, a mat, and a barbell – keep it light enough so that you can get the reps done as quickly as possible with good form, with a short rest in between.
Throughout all the exercises keep your core engaged – not only to work the abs, but to assist with keeping good form.
Goblet Squats – Press-Ups on Knees – Barbell Rows
Calf Raises – Deadlift – Standing Shoulder Presses
Static Lunges with Barbell – Tricep Dips – Ab Crunches
Walk on the treadmill or use the cross-trainer until you feel your heart rate has gone back down to normal. Stretch out your chest and shoulders, upper back, lower back, quads and hamstrings, holding each stretch for 20 seconds. Your cool-down should last for around 5 minutes.
Now it’s time to get showered and refueled, then spend the last of the summer sun with our friends and family!