After being away for the holidays and taking time off from the gym for almost 3 weeks, it's easy to get back to the gym and feel the need to go hard on the first day. But this is a BIG no-no!
First off, after being away for so long, it won't take much to feel sore after a workout. So no need to go hard on the first day back just because you haven't been regular. Don't do it out of guilt or vengeance. Instead, change to a healthier mindset -- and do it out of the need to restore balance in your body. This is how you avoid injuries altogether -- whether it be an onset injury or a delayed one.
I prefer to come back on my first day doing half the intensity of what I normally would do. And that alone, I already feel super sore for the next few days or so. So I rest up, then go light and continue to do the same on the next workout, slowly upping my intensity that by the end of second week or so I'm naturally back to where I want to be. Injury free and feeling strong!
Rest days are super important for your body to recover and rebuild. Changing up your workouts and the length of time you workout can keep the body guessing and always adapting to stay strong. Some days I workout for half hour, some days maybe 45 minutes. Today, I'm just going to do my short 5-minute intense workout.
8 close grip pull-up
8 hit the floor (push-up) burpees
8 knee tuck jumps
Rest 60 seconds, repeat 2nd set at 7 reps for each exercise. Rest, repeat 3rd set at 6 reps for each exercise. And 4th set at 5 reps each.