Ladies and gentlemen, I’m here to tell you that it’s ok. You had to skip your workout on Monday because the job needed you to work late and there was no getting around it. Tuesday hit you with a shitstorm of ridiculousness that threw your entire daily routine out the window. On Wednesday, a family emergency took up your whole evening before it became clear it was just a family…flare-up. Nothing happened on Thursday, but were you really gonna try to get Thursday and Friday in after missing Monday-Wednesday? You sat out the whole week, and I’m saying it again: It’s OK.

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Now it’s Sunday, and you’re feeling that icky haven’t-worked-out-in-a-while feeling, that awkward cross between restlessness and sluggishness. You can already tell that Monday’s Chest Day (or Leg Day, if you ride goopy like that) is gonna be a long schlub of feeling weaker than you should, getting tired faster, and eventually walking out of the gym feeling like you’ve been spinning your wheels. What you need is a good way to knock the dust off ahead of time, break a good sweat and work your muscles, head to toe, back up to speed. Introducing the Sunday Tune-Up. This hour long combination of mild intensity cardio and full body lightweight and bodyweight training is designed to catch you up on the week you missed without making you too sore to attack your tried and true routine on Monday.

A note on weight/intensity: Think of Low Weight/Intensity as work that makes you breathe a little harder, but likely won’t have you sweating until you do it for about ten minutes. Medium Weight/Intensity is work that gets your heat up and causes you to sweat almost immediately, but still feels like you could keep it up for ten minutes straight. High Weight/Intensity is work that would be a satisfying day’s work in the gym if you kept it up for ten minutes.

Warm-Up – 10mins

Stationary Bike – 5 Minutes, Medium Intensity

Rest – 1 Minute

Jump Rope – 3 Minutes

Rest – 1 Minute

Conditioning Phase – 30-40mins

  1. Weighted Squats
    1. 20 Reps at Low Weight, 90 Second Rest
    2. 10 Reps at Medium Weight, 90 Second Rest
    3. 5 Reps at High Weight, 90 Second Rest
  2. Unweighted Calf Raises – 3 Sets of 30, 90 Second Rests
  3. Farmer’s Carry
    1. About 100ft at Low Weight, 90 Second Rest
    2. About 50ft at Medium Weight, 90 Second Rest
    3. About 25ft at High Weight, 90 Second Rest
  4. Hanging Leg Raises – 5 Sets of 8, 90 Second Rests
  5. Incline Dumbbell Bench Press
    1. 20 Reps at Low Weight, 90 Second Rest
    2. 10 Reps at Medium Weight, 90 Second Rest
    3. 5 Reps at High Weight, 90 Second Rest
  6. Pushups – 3 Sets of 20, 90 Second Rests
  7. Seated Cable Pulldowns
    1. 20 Reps at Low Weight, 90 Second Rest
    2. 10 Reps at Medium Weight, 90 Second Rest
    3. 5 Reps at High Weight, 90 Second Rest
  8. Chin-Ups – 5 Sets of 4, 90 Second Rests

Cool-Down – 10mins

Treadmill – 10 Minutes, Low Intensity

It’s important to note that the goal of this workout is to bring the muscles back up to speed and squeeze that ugly sluggish feeling out before resuming your normal routine on Monday. If you feel as though you’ve reached that objective halfway through this workout, feel free to stop. You can consider this workout like any other form of extra credit: Do as much as you need to make the grade.

– Harrison Hall, GFI

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