The warm-up is a few minutes of commando jacks and squat kicks. Try to accumulate 100 of the jumping jack variation and 50 of the squat variation. Those squat kicks are something from a martial arts workout. You’re going to dig them.

The circuit is 4 times through barbell back squats, dumbbell lateral raises (aka shoulder flyes), and single arm preacher curls. Bust out 8 squats, 6 lateral raises, and 7 preacher curls before starting over.

See the “How I did it” section below, to see what type of weight I used for each of the movements. Your starting point is going to be different, but the goal is to use enough weight safely that you are promoting muscle development through the overload principle. The idea is to gradually increase the intensity of your training so that you see the desired adaptations, like greater strength, more muscle mass, et cetera.

So, thus far the workout has some light agility, plus legs and pulling-type upper body strength training. What about pushing for the upper body? You’ll find the pushing component of this workout in the cool down. The aim is 3 x 10 plyo push-ups. If clapping push-ups are too challenging, scale down to regular push-ups. For those of you starting out, incline push-ups with your hands on a bench is a nice place to begin.

Have fun and have a great 4^th of July!

HOW I DID IT:

• 175 lb back squats
• 30 lb preacher curls
• 25 lb lateral raises

See more at-home workouts HERE

Adjustments: If you are just starting out in the squatting game, dial things back to kettlebell goblet squats, or even box squats. Single bar dips are a fairly challenging motion, so you might try ring dips or parallel bar dips as two alternatives. For those of you struggling with the strength for the full dip cycle, start with jumping up to the top/support position and then working on the negative (descent). Ring rows can be made easier by assuming a higher, more elevated trunk position. 

How I did it: 

• Back squat with 195 lbs total.
• Low windmill with 50 lb kettlebell.
• To be honest, my garage isn’t set-up with a high bar with enough room for the single bar dip. To adjust, I simply did ring dips and threw on a weight belt with 25 lbs for extra effort.