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Give Yourself a Full-Body Reboot with This 3-Day Detox Workout Program

These routines will help you burn off the holiday junk and get you back up to speed.

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Muscular man performing banded exercises using a resistance band to improve his deadlift
Per Bernal
Muscular man performing banded exercises using a resistance band to improve his deadlift
Per Bernal

Right now, you might be experiencing the post-holiday bloat and blues. Even if you didn’t totally go overboard, your body may feel a bit sluggish and slow from the increase in alcohol, calorie-laden foods, and less time in the gym.  To make things worse, lack of motivation can rear its ugly after the Holiday indulging is over, as feelings of guilt set in and the scale tips upward. That’s where this 3-Day Detox Workout Program comes into play.

Although getting back into the gym is crucial at this point, it can feel like a daunting task for those who went off track.

This is where the Detox workout program comes in to help you move, sweat, and feel better as you ease your way back into a solid routine.

How The Program Works

The Detox workout program 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 reenergize 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.

Detox Workout Program Breakdown

Monday, Wednesday, and Friday: Weight Training

Tuesday and Thursday: Interval cardio and Steady-state cardio

For the exercises labeled “Finishers,” perform 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 of 10 burpees, 10 pushups, and 10 crunches, and then repeat that circuit twice more.

Routine

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Monday

Workout I: Muscle-pounding barbell moves

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 19

Bench Press

Equipment
Barbell
Sets
3
Reps
12
Rest
60 sec.
Exercise 2 of 19

Bentover Row

Equipment
Barbell
Sets
3
Reps
12
Rest
60 sec.
Exercise 3 of 19

Squat

Equipment
Squat Rack
Sets
3
Reps
12
Rest
60 sec.
Exercise 4 of 19

Plank

Equipment
No Equipment
Sets
3
Reps
60 sec.
Rest
60 sec.
Exercise 5 of 19

Burpee

Equipment
No Equipment
Sets
3
Reps
10
Rest
--
Exercise 7 of 19

Crunch

Equipment
Swiss Ball
Sets
3
Reps
10
Rest
--

Wednesday

Workout II: Beat belly bloat

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 19

Barbell Overhead Press

Equipment
Barbell
Sets
3
Reps
12
Rest
60 sec.
Exercise 9 of 19

Pullup

Equipment
Pullup Bar
Sets
3
Reps
12
Rest
60 sec.
Exercise 10 of 19

Deadlift

Equipment
Barbell
Sets
3
Reps
12
Rest
60 sec.
Exercise 11 of 19

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
12
Rest
60 sec.
Exercise 12 of 19

Dumbbell Thruster

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 13 of 19

Renegade Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--

Friday

Workout III: Attack your fat cells

Exercise
Equipment
Sets
Reps
Rest
Exercise 14 of 19

Sumo Squat

Equipment
No Equipment
Sets
3
Reps
12
Rest
60 sec.
Exercise 15 of 19

Pushup

Equipment
Sets
3
Reps
12
Rest
60 sec.
How to
Exercise 16 of 19

One-Arm, Elbow-In Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
12
Rest
60 sec.
Exercise 17 of 19

Superman

Equipment
No Equipment
Sets
3
Reps
12
Rest
60 sec.
Exercise 18 of 19

Burpee

Equipment
No Equipment
Sets
3
Reps
10
Rest
--
Exercise 19 of 19

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
20
Rest
--
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