Taxing on the muscles without causing your nervous system to crash, this full-body burn will leave you energized for the celebration ahead.

Combining training with a busy social calendar is a delicate balance. On days when you have an event, whether that be Thanksgiving, a dinner date, or a birthday party, you need an efficient workout that will fire up your heart rate without demanding you retire to bed early to recover. 

Strength and hypertrophy coach Dave Rienzi has shared this go-to routine that won’t disturb your internal ecosystem. 

“This full-body workout was designed to maximize calorie burn and fatigue on the muscles while minimizing the tax on the nervous system, leaving you with enough energy for your festivities,” he says. 

Always add a warm-up and cool-down. Remember: Rest periods are critical. Use your timer.

THE WARM-UP (10 minutes)

1. CARDIO
5 minutes on the elliptical to get blood moving throughout the body; use the machine with handles to engage your back, shoulders, arms, and chest.

2. FOAM ROLL
2-3 minutes—focus on the upper back, mid back, lats, quads, hamstrings, IT band, and glutes. 

3. STRETCH
2x 30 seconds each. Couch Stretch; 90/90 Stretch. 

4. ACTIVATE
Glutes—Banded Side Step with Partial Squat. 2x 10 steps in each direction.

The technique: position band above knees.

Shoulders, Traps—Prone Y-T-W Raise: 1x 8 reps in each position. 

The technique: Hold at the top for 3 seconds.

THE WORKOUT (60 minutes) 

1. Stability Ball Plank Circles: 3 Sets x 12 reps total

The technique: Complete 6 reps clockwise, followed by 6 reps counter-clockwise in a slow and controlled manner. 

Rest 90 seconds, and repeat.

2. The Tri-Set Routine: Complete 3x as a circuit

Dumbbell Walking Lunge: 16x

Dumbbell Single Leg Romanian Deadlift: 8 reps on each leg

Dumbbell Squat Jumps: 12x 

The technique: For the Single Leg RDLs, complete with 3-second eccentrics, alternating the leg each time. 

The technique: Complete with a 2-second peak contraction hold.

Rest 2.5 minutes between supersets, and repeat.

3. Dumbbell Superset: Complete 3x

Incline Bench Press: 12x 

Two Arm Dumbbell Row: 12x

The technique: Incline Bench Press—assume neutral grip. The optimal arm angle to torso for Incline Bench Press should be 45-60 degrees. 

Two Arm Dumbbell Row—palms facing each other. Complete a 1-second peak contraction hold by squeezing the shoulder blades together. 

Use controlled eccentrics for both movements. 

4. Dumbbell Side Lateral Raise: 3 Sets x 12 reps total

The technique: Complete with a 2-second peak contraction hold 

Rest 90 Seconds and repeat.

5. Cable Curl Superset with Cambered Bar: 3 Sets

Bicep Curl: 15x 

Reverse Grip Pushdown: 15x

The technique: Assume a wide grip. Complete with a 1-second peak contraction hold for each movement.

Rest 90 Seconds 

Training notes

• Try to increase the weight each set, with the last set of each exercise being the maximum weight you can lift for the desired number of reps.

• On all movements, make a conscious effort to control the weight on the negative/eccentric portion(the lowering phase) of the repetition. This will put more tension on the muscles to aid in strength & muscle gains, as well as reduce the risk of injury.