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.