The Full-Body Off-Day Workout Circuit was created to ease the pain of heavy workout days. If you've ever had a hard leg day and decided to take the next one to two days off afterward, you'll understand what I mean. If you've never had muscle soreness, you're probably not working out hard enough.
The aching pain and stiffness you feel in your muscles are called Delayed Onset Muscle Soreness (DOMS), and there's a good reason why people refer to it as "muscle fever." When you lift the weight you're essentially tearing muscle fibers and causing microtrauma which affects the muscles and surrounding pain receptors in a number of ways. The pain caused by the occurrence was formerly attributed to a buildup of lactic acid (a theory that has now been largely dismissed) but is now attributed to an accumulation of calcium which breaks down muscle protein and causes inflammation.
While this pain may seem unbearable at times (especially when sitting down the day after a heavy Barbell Deadlift/Back Squat workout), you need to keep moving. From personal experience as both a trainer and former athlete, I can tell you that sitting still will only lead to more discomfort and prolonged soreness.
This off-day workout is not intended to get you sweating; its main objective is to simply get you off your butt. Moving those sore muscles will increase circulation and take your mind off the nagging stiffness you're feeling.
The Full Body Off-Day Workout is intended to work with each of your major muscle groups.
Perform the workout as a circuit, but do not focus on intensity. Instead, focus on full range of motion and rest as much as needed to finish the workout. Perform 3-5 rounds of the entire circuit.
Full Body Off-Day Workout Circuit
Mountain Climbers / 10 reps
Prisoner Squats / 10 reps
Jumping Jacks / 10 reps
Push-Ups / 10 reps
If you are too sore for a full range of motion on every rep, simply decrease the number of reps.