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

Here is a recent burner from the man cave:

Start your session with a few minutes of rhythmic warm-up. High stepping and twist jumps are a few standards to get the blood pumping.

Once you’re sufficiently warm, load up your barbell and find the kettlebells or dumbbells that you want to use. Today’s circuit entails forward lunges, single arm preacher curls, and single arm thrusters.

Once you’ve jammed through four rounds of those three movements, move on to the cool-down. See what you think of the side plank with your lower leg raised. It adds a nice abdominal burn. Some uneven push-ups are the last bit of punishment to round-out the workout.

How I did it:

• 125 lb for barbell forward lunges
• 30 lbs for single arm preacher curls
• 50 lbs for the single arm thrusters.