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The 4-Day Pre-Tox Workout

How many times have you returned from vacation feeling guilty and discouraged because you overindulged? You feel like you need a detox and struggle to get back into your routine.

With this four-day cardio blast, you can prepare for your days away before you do the damage, and then pick up with your normal fitness program upon your return without feeling like you've overdone it. That way you can truly relax and enjoy your vacation.

How it works: After a 5-minute dynamic workout (leg swings, bodyweight squats, jumping jacks, etc), perform each move for 1 minute in order, without resting between exercises. Repeat the entire circuit three or four times. Cool down with 5 minutes of static stretching.

You'll need: Nothing

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Day 1: Burpee Blast
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1. Traditional Burpees: Stand tall with feet hip-width apart, arms extended overhead and chin parallel with floor. Brace core and quickly squat down, swinging arms in front of body to place hands on the floor in front of feet. Once hips hit their lowest point, jump feet backward, bringing body to a full plank position. Jump feet back under hips, and jump hips and hands as high as possible toward the ceiling. 

2. Burpee Switch-Ups: Stand tall with feet hip-width apart, arms extended overhead and chin parallel with floor. Brace core and quickly squat down, swinging arms in front of body to place hands on the floor in front of feet. Once hips hit their lowest point, jump feet backward, bringing body to a full plank position. Jump feet back under hips, and jump hips and hands as high as possible toward the ceiling, turning body 180 degrees to the right. Upon landing, repeat, this time jumping 180 degrees to the left. Continue, alternating jumps. 

3. Alternating Single-Arm Burpees: Stand tall with feet hip-width apart, arms extended overhead and chin parallel with floor. Brace core and quickly squat down, swinging arms in front of body to place right hand on the floor. Once hips hit their lowest point, jump feet backward, bringing body to a full plank position with feet slightly wider than hip-width apart. Jump feet back under hips, and jump hips and hands as high as possible toward the ceiling. Repeat, this time placing left hand on the floor. Continue, alternating hands.

4. Single-Leg Burpees (Right Leg): Stand tall with feet hip-width apart, arms extended overhead and chin parallel with floor. Brace core and raise right knee so upper leg is parallel with floor. Quickly squat down and perform a burpee, jumping left foot backward and keeping right foot off the ground. Jump left foot back under hips, and jump hips and hands as high as possible toward the ceiling. 

5. Single-Leg Burpees (Left Leg): Stand tall with feet hip-width apart, arms extended overhead and chin parallel with floor. Brace core and raise left knee so upper leg is parallel with floor. Quickly squat down and perform a burpee, jumping right foot backward and keeping left foot off the ground. Jump right foot back under hips, and jump hips and hands as high as possible toward the ceiling. 

Day 2: Sleeveless Session
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1. Stabilizers: Begin in a pushup position, keeping a natural arch in lower back and hands in line with shoulders. Brace core and reach right arm back toward glutes while simultaneously kicking left foot to right hand so they touch directly behind hip. (If flexibility is an issue, simply kick hand and foot back as far as possible.) Return to starting position and repeat with left hand and right foot. Continue, alternating hand and foot.

2. Geisha-Ups: Begin in child's pose. Drive hips forward, bringing chest as close to the ground as possible (like the lower portion of a kneeling pushup) with elbows at sides. Return to starting position. 

3. Wax On, Wax Off (Right Side): Begin in a pushup position, keeping a natural arch in lower back and hands in line with shoulders. Raise right arm in front of body parallel with the floor. Circle arm counterclockwise for 30 seconds. Switch to clockwise circles for the remaining 30 seconds.

4. Wax On, Wax Off (Left Side): Begin in a pushup position, keeping a natural arch in lower back and hands in line with shoulders. Raise left arm in front of body parallel with the floor. Circle arm counterclockwise for 30 seconds. Switch to clockwise circles for the remaining 30 seconds.

5. Cross-Overs: Begin in a pushup position, keeping a natural arch in lower back and hands in line with shoulders. Brace core and reach right hand as far as possible over left arm. Return to starting position and repeat, this time crossing left arm over right. Continue, alternating arms.

Day 3: Tone Your Tummy
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1. Money in the Pocket: Begin in a forearm plank position with a natural arch in lower back, forming a straight line from shoulders to hips. Brace core and quickly dip right dip toward the floor. As soon as hip touches the floor, reverse direction and dip left hip to the floor. Continue, alternating hips.

2. Knee Sliders: Begin in a pushup position, keeping a natural arch in lower back and hands in line with shoulders. Brace core and drive right knee to right elbow until the two meet. Slowly slide knee down the length of forearm to wrist, then back up. Return to starting position and repeat on opposite side. Continue, alternating sides.

3. Pendulum Swings: Remain in a pushup position. Brace core and drive right knee under body until it aligns with navel. Raise knee out to the right side as high as possible until shin becomes parallel with the floor. Quickly reverse direction, swinging knee as far out to the left as possible. Switch to left knee after 30 seconds.

4. High-Fives: Sit with knees bent 90 degrees and feet flat on floor hip-width apart. Place hands on floor behind hips, fingertips facing forward. Brace core and drive navel toward ceiling, extending hips and lifting body to a bridge position. Quickly lift right hand off the floor and extend it toward the ceiling. Lower hand and repeat with left hand. Continue, alternating hands.

5. Spinners: Lie flat on back with knees bent and feet flat on the floor. Extend legs toward the ceiling until torso and legs form a 90-degree angle. Keep lower back flat on the floor (for more stability, extend arms on the floor, palms facing down). Brace core and slowly trace small clockwise circles with feet for 30 seconds. Switch to counterclockwise circles for the remaining 30 seconds.

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Day 4: Lean & Sexy Legs
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1. Rockin' Horse: Start in a lunge position with right foot forward, hands on hips. In one explosive motion, shift weight onto right foot and lift back foot off the ground, remaining low in a lunge. Quickly jump back onto left foot. Switch forward leg after 30 seconds.

2. Wimbledons: Start in a lunge position with right foot forward, hands on hips. Lower body, dropping left knee until it is approximately one inch from the floor. Jump as far as possible to the right. Jump back to starting position. Switch forward leg after 30 seconds.

3. Pass the Mustard: Start in a lunge position with right foot forward. Extend arms in front and clasp hands. Rotate hips and arms 180 degrees to the left until body is in a lunge with left foot forward. Return to starting position.

4. Merry-Go-Rounds (Right Leg): Begin in a pushup position, keeping a natural arch in lower back and hands in line with shoulders. Lift right foot off the floor and draw right knee directly under navel. Draw large forward circles with knee, keeping it as high as possible and circlingknee above hip every time you reach the top of the circle. Switch directions after 30 seconds.

5. Merry-Go-Rounds (Left Leg): Begin in a pushup position, keeping a natural arch in lower back and hands in line with shoulders. Lift left foot off the floor and draw left knee directly under navel. Draw large forward circles with knee, keeping it as high as possible and circlingknee above hip every time you reach the top of the circle. Switch directions after 30 seconds.