You are here

The 3-day full body detox workout program

These three routines will help burn off those burgers and beers, and get you back up to speed.

It happens to the best of us—one drink too many. Forget the headache and upset stomach—a little aspirin, some water, a mid-day nap, and that will go away. It's that 600-800 empty calorie dent that you put in your diet. And that's the beer alone. Once you've shaken yourself back to reality and gotten over the guilties, it's time to get back at it in the gym.

Want FOUR complete 21-day programs + a diet plan in an easy to follow PDF format? DOWNLOAD The 21-Day Shred and Shred Series!

HOW IT WORKS

The DETOX plan is a moderately intense full body program to slowly and progressively get yourself back into working order. It's just the reset the body needs to renergize your metabolism and get your muscles firing back to normal. Personal trainer John Gioffre demonstrates the three days you'll be working out in the gym. Two other days will be spent on cardio, one as "active rest," and the other reserved for complete rest.

DIRECTIONS

Get to the gym three times per week to hit the weights. We suggest Monday, Wednesday, and Friday. Two other days will be spent doing a mix of interval cardio and steady state cardio. We suggest Tuesday and Thursday.

Next up: Start to clean up your diet with the plan to eat for 7% body fat.

WORKOUT 1

 

 

Complete 3 sets x 12 reps on each exercise. Rest 60 second between sets.

1. BB CHEST PRESS
2. BB BENTOVER ROW
3. BB SQUAT
4. PLANK HOLDS x 60 sec

FINISHER

Complete 3 rounds as quickly as possible.

BURPEE x 10
PUSHUP x 10
SITUP x 10

WORKOUT 2

 

 

Complete 3 sets x 12 reps on each exercise. Rest 60 second between sets.

1. BB SHOULDER PRESS
2. PULL UP
3. BB DEADLIFT
4. HANGING LEG RAISE

FINISHER

Complete 3 rounds as quickly as possible.

DB THRUSTER x 10
DB RENEGADE ROW x 10

WORKOUT 3

 

 

Complete 3 sets x 12 reps on each exercise. Rest 60 second between sets.

1. KB SUMO SQUAT
2. PUSH UPS
3. DB 1-ARM BENTOVER ROW
4. SUPERMAN (rep) x 12

FINISHER

Complete 3 rounds as quickly as possible.

BURPEE x 10
KB SWING x 20

Topics: 

Want more Men's Fitness?

Sign Up for our newsletters now.