The summer makes us all a little weird. Cinco de Mayo, Memorial Day, Fourth of July… it’s like full-blown party mode. These are the months that can crack even the most dedicated fitness buffs. Then again, there some of us that figure, if we train like a lunatic and eat clean 99% of the time, what’s the big deal it 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 next week.

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? Well, it’s not a gimmick. It’s a cool name. We think so anyway. 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 beers. Then toss in some pizza or wings. Then the tequila shots come out. Before you know it, it’s 3:30AM, you’ve got a shard of glass in your big toe, your left rib feels oddly sore, and the $60 bucks that was in your wallet has magically disappeared.

Fast-forward to 1130AM 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. Here’s what you do:

Start drinking water aggressively and either take the day off or decide to get into the gym right away. But, if you think you’re going to do a 10-round circuit you’re on delusional. You’re going to need something a bit easier. Something to stimulate your muscles, 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. If you enjoy this Detox workout plan, make sure to check out the version 2.0 of the Detox workout plan.

Directions

You can begin following this immediately, or wait until Monday morning. Complete for one week then get back onto your regular training schedule. Don’t have a plan? Well, we’ve got over 30 of them that are completely FREE.

The Detox Workouts

Monday: Full Body Flush #1

Complete 3 sets of each exercise for 12 repetitions with 60 seconds rest between each set.

1. BB bench press
2. BB bent-over row
3. BB bench
4. BB back squat
5. Planks x 60s

Finisher: Complete 3 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 go ride your bike or walk or hike or do something…

Wednesday: Full Body Flush #2

Complete 3 sets of each exercise for 12 repetitions with 60 seconds rest between each set.

1. BB shoulder press
2. Pull-up
3. BB deadlift
4. Hanging leg raise (or knee raise)

Finisher: Complete 3 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 3 sets of each exercise for 12 repetitions with 60 seconds rest between each set.

1. KB sumo squat
2. Push-up
3. Single-arm DB row
4. Superman

Finisher: Complete 3 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. Want some good ideas? Check out the 30 best HIIT workouts on HFP.

Sunday: Complete rest

The Detox workout plan was designed by HFP contributing expert Tim McComsey and demonstrated by Jersey City personal trainer, John Gioffre.