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The 4th of July Workout

04. Jul, 2009 7 Comments

Happy Fourth of 4th of July! I know everyone most everyone has plans today to go be with family and friends, or maybe you just plan to relax at home and enjoy the freedoms that we have in America. I want you to remember that you also have the freedom to get outside and workout and so for the 4th of July I am sharing with you a special military style workout. This means a workout that requires no weights and no fancy equipment. This simple yet effective workout can be done at home in your backyard.   A nearby park would also be perfect. Let’s keep it simple and get back to basic training

These four exercises will target most all your major muscle groups and give you quick hard workout. All this workout will require is a pull-up bar and some space to run. If you have a hard time finding a place to do pull-ups or chin-ups you could instead try doing a bent over row type movement with a dumbbell.

Start:

Do one set on Pull Ups or Chin Ups 1-10 reps depending on your strength. If needed you can have someone spot you or use the ground to give you a little extra boost over the bar.

Do one set of sit-ups or crunches 15-30 reps

Do one set of push ups 10-15 reps

Get up and sprint as hard as you can 40-50 yards out and back. This should be enough distance for you get up to full running speed. Slow down and come back again at full speed.

It should take about 2-3 minutes to complete one circuit. Now rest for 1 1/2 to 2 minutes. *You should not be resting between the exercises*

You can repeat this circuit anywhere from 3-10 times depending on your level of conditioning. Trust me, this is an intense workout. Hope you enjoy!

What ever you are doing for the holiday have a great time, but let’s not forget all those who have died or currently fighting for the freedoms we enjoy everyday.

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7 Responses to “The 4th of July Workout”

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