Workout Routines

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.

The love-handle elimination workout
Duration 45
Exercises 6-7
Equipment Yes

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.

Directions

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

Monday Workout I: Muscle-pounding barbell moves

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
12 reps
60 sec. rest

Exercise 2.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
12 reps
60 sec. rest

Exercise 3.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
12 reps
60 sec. rest

Exercise 4.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
60 sec. reps
60 sec. rest

Exercise Finisher 1:

Burpee You'll need: No Equipment How to
Burpee thumbnail
3 sets
10 reps
-- rest

Exercise Finisher 2:

Pushup How to
Pushup  thumbnail
3 sets
10 reps
-- rest

Exercise Finisher 3:

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
3 sets
10 reps
-- rest

Wednesday Workout II: Beat belly bloat

Exercise 1.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
3 sets
12 reps
60 sec. rest

Exercise 2.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
12 reps
60 sec. rest

Exercise 3.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
3 sets
12 reps
60 sec. rest

Exercise 4.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
12 reps
60 sec. rest

Exercise Finisher 1:

Dumbbell Thruster You'll need: Dumbbells How to
exercise image placeholder
3 sets
10 reps
-- rest

Exercise Finisher 2:

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
3 sets
10 reps
-- rest

Friday Workout III: Attack your fat cells

Exercise 1.

Sumo Squat You'll need: No Equipment How to
Sumo Squat thumbnail
3 sets
12 reps
60 sec. rest

Exercise 2.

Pushup How to
Pushup  thumbnail
3 sets
12 reps
60 sec. rest

Exercise 3.

One-Arm, Elbow-In Dumbbell Row You'll need: Dumbbells How to
One-Arm, Elbow-In Dumbbell Row thumbnail
3 sets
12 reps
60 sec. rest

Exercise 4.

Superman You'll need: No Equipment How to
Superman thumbnail
3 sets
12 reps
60 sec. rest

Exercise Finisher 1:

Burpee You'll need: No Equipment How to
Burpee thumbnail
3 sets
10 reps
-- rest

Exercise Finisher 2:

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
20 reps
-- rest
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