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The 4-move Fourth of July workout

Before the holiday festivities begin, try this intense circuit that'll be like a fireworks display for your muscles.

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  • 20-30

  • 4

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The 4-Move Fourth of July Workout
Getty Images/Klaus Vedfelt
The 4-Move Fourth of July Workout
Getty Images/Klaus Vedfelt

The Fourth of July is here and you’ve probably got all kinds of plans from relaxation to barbecuing—but did you remember to plan a workout?

Before you hit the lounge chair, light up a few illegal fireworks, and splurge on cheeseburgers and hot dogs, put your metabolism into overdrive with this four-move conditioning circuit.

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How it works

  • The workout is to be performed in a circuit fashion, complete each exercise one after another without any rest in between.
  • Perform a total of four complete circuits.
  • Do not perform movements to failure unless noted.

Directions (choose your workout level)

Beginner: 5-8 reps with 60-90 seconds rest in between total circuits.

Intermediate: 8-12 reps with 45 seconds rest in between total circuits.

Lunatic: 10-15 reps with 30 seconds rest in between total circuits. Exercises can be performed to failure.

Routine

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The 4-move Fourth of July workout

Like fireworks for your muscles

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Deadlift

Equipment
Barbell
Sets
--
Reps
See "Directions" above
Rest
See "Directions" above
Exercise 2 of 4

Bench Press

Equipment
Barbell
Sets
--
Reps
See "Directions" above
Rest
See "Directions" above
Exercise 3 of 4

Barbell Overhead Press

Equipment
Barbell
Sets
--
Reps
See "Directions" above
Rest
See "Directions" above
Exercise 4 of 4

Weighted Situp

Equipment
Weight Plates
Sets
--
Reps
See "Directions" above
Rest
See "Directions" above
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