One drink too many—it happens to the best of us.

Forget the headache and upset stomach—a little aspirin, some water, a mid-day nap, and you'll be fine. No, it's those 600-800 empty calories you put in your diet (and that's just from the beer). Once you've shaken yourself back to reality and gotten over the guilt, it's time to get back at it in the gym. That's where the DETOX plan comes in.

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 exactly the kind of reset your 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.


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

With the exercises labeled "Finishers," do 10 reps of each exercise as part of one circuit, and then do 3 complete circuits. For example: On day 1, you'll do a circuit 10 burpees, 10 pushups, and 10 crunches, and then repeat that circuit twice more.

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