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Your Post-Binge Workout

We’re all entitled to chill and let loose on the weekends and holidays—but sometimes we eat a bit too many cheesy carbs, have a few too many cocktails, and party so hard we wind up feeling bloated, regretful, possibly hungover, and just plain gross the next morning. Restore your energy and sweat off that heavy feeling—plus major calories—with this total-body workout. The combination of strength exercises and cardio is just what you need to feel as fantastic as you did while letting loose.

RELATED: Your Post-Weekend Detox Meal Plan

 

How it works: Complete each exercise back to back, rowing for 500 meters or doing a 2-minute intense cardio burst of your choice between exercises. Rest 2 to 3 minutes after the first round, then repeat the entire circuit once or twice more.

Total Time: up to 1 hour

You will need: Bench, Free weights, Kettlebell(s), Mat, Medicine ball

1. Dumbbell Thruster

A.

Stand with feet hip-width apart holding 15-pound dumbbells just above shoulders, palms facing in. Engage core, hinge at hips, and bend knees to a squat.

B.

Straighten legs, simultaneously extending arms overhead, keeping elbows pointed to 1 o’clock and 11 o’clock. Reverse the movement to return to starting position.

Sets:

2 to 3

Reps:

15

2. Alternating Single-Arm Kettlebell Swing

A.

Stand with feet hip-width apart, grasping the handle of a 22-pound (10-kilogram) kettlebell in right hand using an overhand grip. Hinge at hips as you draw the kettlebell back between legs.

B.

Thrust hips forward, generating power from lower body to raise the kettlebell to shoulder height. Once at shoulder height, release the kettlebell momentarily mid-air to switch hands so the kettlebell is now in left hand. Continue, alternating hands each rep.

Sets:

2 to 3

Reps:

20

3. Rear Foot Elevated Split Squat with Single-Arm Row

A.

Stand about 3 feet in front of a bench holding a 15-pound dumbbell in right hand. Place top of right foot on top of the bench. Keeping left heel on the ground and left knee tracking in line with second toe, slowly lower into a lunge, hinging torso slightly forward as you lower dumbbell toward the ground.

B.

As you press back up, perform a single-arm row with right hand, keeping elbow close as you draw dumbbell up toward right side of rib cage. Do 12 reps, then switch sides to complete set.

Sets:

2 to 3

Reps:

12 per side

4. Triangle Pushup to Side Plank

A.

Begin in a plank position with legs together and hands positioned directly under chest with thumbs and index fingers touching to create a triangle shape. Keeping elbows close or allowing them to flare out just slightly, lower chest toward the ground, keeping core engaged and avoiding sagging or hiking hips.

B.

Press back up to plank and lift right arm toward the ceiling, rotating the body open and allowing right leg to scissor over top of left, with inner edge of right foot and outer edge of left foot touching the floor. Square hips and shoulders back to the mat to return to starting position. Continue, alternating sides each rep.

Sets:

2 to 3

Reps:

12

5. Goblet Squat with Rotation

A.

Holding a 15-pound medicine ball with both hands at chest height, stand with feet just slightly wider than hips and toes slightly turned out. Hinge at hips and bend knees to lower to a goblet squat, keeping chest lifted.

B.

Return to starting position. Rotate torso to the right, keeping the medicine ball close. Return to starting position and continue, twisting to the opposite side each rep.

Sets:

2 to 3

Reps:

20