The Fourth of July is here and you’ve probably got all kinds of plans from relaxation to BBQing, but did you include a workout? Well, before you hit the lounge chair, light off illegal fireworks and splurge on cheeseburgers and hot dogs, put your metabolism into overdrive with this four-move conditioning circuit. You’ll like it, it’s quick, easy and effective.
Workout Protocol and Rules
a. The workout is to be performed in a circuit fashion, complete each exercise one after another without any rest in between.
b. Perform a total of 4 total circuits.
c. Do NOT perform movements to failure unless noted.
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 Circuit
Exercise One: Deadlift
Target: Back, legs, core
Exercise Two: Bench Press
Target: Chest, shoulders, triceps
Exercise Three: Miitary Press
Target: Shoulders, triceps
Exercise Four: Weighted Crunch with Rope and Cables