Sometimes you really like a workout, but for whatever reason it just is not feasible to do the workout in the manner you have written down. For example, you might have to learn how to navigate a new gym or use dumbbells instead of barbells or machines. In my case, I took a few weeks off after I hurt my neck really bad. I also joined a new gym. It seemed like a perfect opportunity to get used to the layout of the new gym and to get back into a shape a little before starting a new program, but the layout of the gym was not conducive to the goals of this workout. So, as an example of retooling a workout, here is what I will be doing it for the next few weeks instead of my normal resuming weights after time off workout:

This workout is done as a circuit, which means that you perform a set of each exercise and then immiediately start the next exercise with as little rest as possible. You can either rest for a few minutes between circuits, or just jump straight into the next one. This workout is designed to hit the majority of your body, working similar muscles a few sets apart from one another, but you will have had plenty of rest to do 3 sets continuously with no rest if you want. The idea is to lift a weight that you can comfortably lift 15 times. You should feel it at 15 repititions, but you should be able to do 2 or 3 sets of 15 reps (except where noted) of each exercise and not be extremely sore afterward.

Start with some type of warm-up, such as a jig jog on a treadmill or easy spinning on an exercise bike. You want to get your blood flowing. If you like, stretch a bit after your warm-up. One mile on a treadmill should be good, or 10 minutes on an exercise bike. Between exercises, feel free to drink plenty of water. I aim for at least 32 ounces of water per workout, which in this workout is pretty easy to do because it is so long. The circuit goes as follows:

Circuit 1:

  1. Jumping Jacks: I do 50, because it is an easy number to remember. These will accelerate your heart rate and give you a good base to jump off of.
  2. Leg Press (Example of a Leg Press)
  3. Leg Extension (Example of a Seated Leg Extension)
  4. Seated Leg Curl (Example of a Prone Leg Curl)
  5. Rotary Calf Machine (Example of a Seated Calf Raise)
  6. Lat Pulldown
  7. Chest Press: I use a vertical chest press machine, but bench press is fine. If possible, use a machine; if not, use dumbbells. (Example of Dumbbell Bench Press)
  8. Lat Raise (Example of a Crooked Arm Lateral Raise)
  9. Seated Dumbbell Biceps Curl
  10. Machine Row
  11. Triceps Pushdown

Circuit 2:

  1. Crunches: I usually do 30. If your abs are in good shape, then do your crunches on a swiss ball. If you want a more advanced move, then find a sit-up board and do full-motion situps. Those are the best for you anyway.
  2. Back Extension: Easy-hands on chest, Medium-hands on head, Hard-SUPERMAN! (Example of Back Extensions w/hands behind head)

The workout doesn’t give the same sort of rest as the original, but it is still a good workout. It would be much better to work the abs and back extensions into the main workout, but there really isn’t anywhere to do that upstairs in my new gym so they get pushed to the end of the workout.