Workout Routines

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.

The 4-Move Fourth of July Workout
Getty Images/Klaus Vedfelt
Getty Images/Klaus Vedfelt
Duration 20-30
Exercises 4
Equipment Yes

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.

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.

The 4-move Fourth of July workout Like fireworks for your muscles

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
-- sets
See "Directions" above reps
See "Directions" above rest

Exercise 2.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
-- sets
See "Directions" above reps
See "Directions" above rest

Exercise 3.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
-- sets
See "Directions" above reps
See "Directions" above rest

Exercise 4.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
-- sets
See "Directions" above reps
See "Directions" above rest
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