Work out on Days off: Aug 30-Sept 2

If you have time to make it to the gym only once, go back to the last Legs workout and make it outside for a bike/run/hike at least once. Try for 30 minutes (or more, up to 45) of a heart rate between 130-150, or a perceived exertion of 6-7/10.

Strapped for time? Incorporate a Tabata of cycling or running into your workout. Warm up for 5-10 minutes, begin with a work period of 20 seconds, rest of 10 seconds, repeating 8 times. Follow this with a 5-10 minute cool down and you can be done this component of your training in less than 25 minutes.

Have time to make it to the gym twice?
First go back to our last Chest & Back workout, then closer to next shift go to our last Legs workout.

If you manage to fit in one of the cardio days listed above, you've had a pretty successful 4 days off.