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.
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.
THE WORKOUTS
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
Active Rest, Tuesday - Walk, bike, hike, etc.
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
Steady-State Cardio, Thursday - 30-Minutes
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
HIIT (High-Intensity Interval Training), Saturday
20-Minutes: 30 seconds hard, 60 seconds easy
Rest Day, Sunday
Now, you are good to restart your healthy lifestyle!
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