Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

Booze and bad decisions … we’ve all been there!

The price we pay for a night out is often a spinning room, a pounding headache, cotton-mouth, nausea, and a feeling of downright regret.

You may feel especially guilty once you realize you may be too beat down to get in your scheduled workout. 

Not so fast ….

Pending how much damage you’ve done .. moving your body may help give you some relief


We are going to give you THREE workouts you can do. Each one is designed based on your “beat down” level! 

First, we want to explain how a workout can help get you back to normal! 

In addition to just getting you out of bed and stimulating blood flow….your big night out may have slowed the release of endorphins, the feel-good hormones that can help regulate your mood.

Moving your body, even when you don’t necessarily feel like it, can help stimulate the release of endorphins, resulting in a better mood and a better state of mind.

You should use caution exercising following a big night out. If you went overboard, it is probably best to just call it a rest day!

But if you feel up for it, while exercise won’t help you fully bounce back, it can counteract some of the effects, and help you feel human again .. getting you back to your scheduled lifts .. faster!

**pick one based on how bad the aftermath is **

MAJOR BEATDOWN – Yoga & Stretching.
Yoga may be your best bet because it’s gentle but still gets your body moving. Crawl out of bed (or just stay there) and do a short 10-minute full-body stretch or yoga sequence. Keep it nice and slow! You may want to avoid inversions (anything where your head goes below your heart.)Here are a few ideas….

This one is great for relieving spinal tension. Which may help with your pounding headache!

This pose may help ease that “room still spinning” feeling … because it incorporates both balance and coordination. It also works your abs .. which could help with digestion and speeding up the detox process! 

This is another one that can help out with a sour stomach and bloating. So it may help you if you feel a bit nauseous. 

This one is great for overall tension relief .. It promotes strong and steady breathing .. and improves blood circulation throughout the body. 

If all else fails… do the CORPSE POSE
For this one, all you do is lay on your back kinda spread eagle style .. breathe and meditate! 

MODERATE BEATDOWN – Low Impact Cardio.
You may not feel like pounding the pavement or jumping up and down, but a nice slow walk, swim, or cycle, will help get your blood flowing and give you a nice endorphin release.

Just jump on a treadmill, bike, cybex, elliptical .. or even better get some fresh air and go on a walk outside … for at least 20 min! 

LIGHT BEATDOWN – Light Full Body Circuit.
If you are feeling up for more than just some low to moderate movement, try a short, really basic full-body circuit workout.

One exercise per body part, just a couple sets of each in a moderate rep range, using lighter weight, bands, or even just body-weight. 

An example may be:

  • Leg Extensions or Air Squats
  • Hamstring Curls or Walking Lunges
  • Calf Raises
  • Bicep Curls
  • Bench Dips
  • DB Chest Press
  • Lat Pull Downs
  • Sit-Ups
  • Rest and REPEAT for another round or two! 

We have tons of short workouts like this on our YouTube Channel that don’t require the gym at all .. so you can stay at home and sweat it out.

Save this article and use each “phase” over the days to come! 

Whether you plan to sweat it out post-party, take it easy, or wait and see what the dreaded day after holds … your body may be wiped out for more than one day!

It’s probably best that you start with the Light Workout in the video above and work your way up! 

While you are laying around in bed … this would be a great time to take our FREE BODY TYPE QUIZ

Knowing your body type will help you make the BEST decisions when it comes to picking your training and nutrition program! 

THIS QUIZ is only 5 questions and will immediately tell you your body type and give you the information you need to reach your goals faster… (after you are totally recovered from your night of regret!)

We hope this blog and these workouts give you an idea of how you can still stay on track… even after a night of bad decisions!!