Light days are for when you're feeling extra sore, or you just need a break from heavy lifting. I usually do one light day a week, though the workout isn't super easy. I actually came up with this after being so hung-over that the thought of heavy squats made me want to vomit. Here's the workout:
Squat 135 lbs for six reps.
Do six wide grip chin ups.
Do six dips.
Repeat ten times while not resting in-between exercises. Rest no more than a minute after performing the entire sequence. So after about fifteen minutes, you'll have performed sixty repetitions of every exercise, which is a nice amount of volume squeezed into a small amount of time.
That's looks pretty easy, but it will get your heart pumping while working damn-near every muscle in your body. If you want to make it tougher, bump the squats to 225 and put on a weight belt with hooks so that you can add weight to your chins and dips. Or just do more reps per set. The chins are the hardest part for me personally, so don't be surprised if they lag behind.
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