Tag: 4th of July

  • The 3-day Detox workout plan for a slow and steady party recovery

    The 3-day Detox workout plan for a slow and steady party recovery

    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.

  • The Fourth of July Breakfast is Red, White, and Blue Fruit Salad

    The Fourth of July Breakfast is Red, White, and Blue Fruit Salad

    Nothing says the Fourth of July like a bit of red, white and blue so why not add a little patriotic flare to your food and prepare this colorful fruit salad. Fresh fruits and veggies are a must, if you don’t want to jeopardize your fitness gains over the summer, by eating too much barbecue and potato salad. Enjoying fresh quality foods when they are at their peak for nutrition is among the most nurturing things you can do for yourself and others. So take along this healthy fruit-based snack to keep yourself from filling up on the bad stuff. And remember, whether you’re picnicking with vegans or omnivores, almost everyone enjoys a festive fruit salad.

    INGREDIENTS
    Makes about 6 servings (2 cups each)

    8 cups chopped watermelon (1 inch pieces)
    1 cup fresh blueberries
    2 cups whole strawberries, chopped
    2 medium bananas

    Place all ingredients, except banana, into a serving bowl. Slice and add your banana right before serving so it doesn’t turn brown. Mix well to combine. Serve with a garnish of mint leaves.

    NUTRITIONAL INFORMATION
    2 cup serving

    Calories: 110
    Carbs: 28 g
    Protein: 2 g
    Fat: 0.50 g
    Omega 3: 0.04 g
    Fiber: 3 g

    Source: cronometer.com