Parades, picnics, pool parties, fireworks … who’s ready for the mid-summer, July 4th celebration?

Sparks are soon to fly as the big celebration of July 4th is approaching.

To celebrate the summer festivities, and this year’s 4th of July, let’s fire up your muscles and make them shine like a sparkler. This circuit workout contains four easy-to-follow exercises that focus on strength development by utilizing speed variations on your Total Gym.

This workout can be performed as a one and done set or can be performed for multiple sets depending on your timing. Either way, this circuit will challenge your entire body and your muscles will surely feel the burn!

Perform each exercise as one big set, then move to the next move and perform it the same way. Here’s the formula to use when performing each exercise:

Tempo 10 reps
Slow 8 reps
Pulses 20 reps

•Medium- High Level
1: Pull-ups (under or over hand)

•Low Level
2: Lateral Lunge (repeat both sides)

•Medium- High Level
3: Chest Press
4: Crunch & Lat Raise

💥BONUS MOVE (just for the 4th of it)
Aim for 1 - 2 minutes!

Check out the video to see how these exercises are performed using the tempo formula on your Total Gym.

Enjoy this strength burner and I hope it lights up those muscles like a firework!

Happy 4th!

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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