Beginner Intermediate Workout Plan

The 3-Day Detox Workout Plan for Party Recovery

people enjoying the concert

This workout was originally posted by The Human Fit Project

The summer makes us all a little weird. It’s like full-blown party mode with Cinco de Mayo, Memorial Day, and Fourth of July. Yet, these months can crack even the most dedicated fitness buffs. 

Then again, some of us figure, if we train like a lunatic and eat clean 99% of the time, what’s the big deal if we get a little buzz on and eat crap food? Well, it’s not a big deal. But be prepared for a slower start to the following week.

I don’t think we need to tell you the effects of alcohol on the body. It’s not good, but whatever. This isn’t a regular thing. For some good ideas on how to find the happy medium, check out this strategy piece on how to drink alcohol and still build muscle and lose weight.

The Detox workout plan is not a gimmick—here’s how it works.

It sure sounds like one. Maybe we should have thought of that beforehand. The Detox workout plan is simply a scaled-back week of workouts. Let us explain as best as possible:

You start the night with a couple of beers. Then toss in some pizza or wings. Then the tequila shots come out. Before you know it, it’s 3:30 AM, you’ve got a shard of glass in your big toe, your left rib feels oddly sore, and the $60 bucks in your wallet have magically disappeared.

Fast-forward to 11:30 AM, or whenever your slow, stinky, dehydrated body gets out of bed (or off the floor), the gym and working out is the last thing on your mind. So here’s what you do:

Start drinking water aggressively and either take the day off or get into the gym immediately. But, if you think you’re going to do a 10-round circuit, you’re delusional. 

You’re going to need something a bit easier. Something to stimulate your muscles and wake up your metabolism but chilled out enough, so you don’t want to hurl. That’s the Detox workout plan. Consider it a reset.

Directions

You can begin following this immediately or wait until Monday morning. Complete for one week, then get back onto your regular training schedule.

The Detox Workouts

Monday: Full Body Flush #1

Complete three sets of each exercise for 12 repetitions with 60 seconds of rest between each set.

  • BB bench press
  • BB bent-over row
  • BB bench
  • BB back squat
  • Planks x 60s

Finisher: Complete three rounds of the following circuit as quickly as possible.

  • Burpee x 10
  • Push-up x 10
  • Sit-up x 10

Tuesday: Active rest

This means riding your bike, walking, hiking, or doing something active.

Wednesday: Full Body Flush #2

Complete three sets of each exercise for 12 repetitions with 60 seconds of rest between each set.

  • BB shoulder press
  • Pull-up
  • BB deadlift
  • Hanging leg raise (or knee raise)

Finisher: Complete three rounds of the following circuit as quickly as possible.

  • Renegade row x 10
  • Thruster x 10

Thursday: Steady-state cardio

This means 30, 40, or 60 minutes at @60% max.

Friday: Full Body Flush #3

Complete three sets of each exercise for 12 repetitions with 60 seconds of rest between each set.

  • KB sumo squat
  • Push-up
  • Single-arm DB row
  • Superman

Finisher: Complete three rounds of the following circuit as quickly as possible.

  • KB swing x 20
  • Burpee x 10

Saturday: HIIT (high-intensity interval training)

Do this for approximately 15-20 minutes.

Sunday: Complete rest

Not what you’re looking for? Check out more workout plans here!

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