Happy 4th of July!

To celebrate, I bring you this special “Freedom from the Gym” 4th of July Workout.

You’ll get strong, with no weights.(Just like with my Bodyweight Strong program, now FREE when you sign up for the Kettlebell EMOM 2.0 Challenge by tomorrow at midnight: 28-day EMOM Kettlebell Challenge + Bodyweight Strong)

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“Freedom from the Gym” 4th of July Workout [get strong with no weights]

(exercise pair one)

— one arm push up – hands elevated on bench OR standard one arm push up – 5 per arm
— vertical jumps (go for max height; rest about 5 seconds between reps) – 8

Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

(exercise pair two)

— Bulgarian split squat – 10 per leg
— Tactical pull up – 1 to 10 reps (depends on strength level) OR 8-15 recline rows

Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

(exercise circuit / finisher)

Do these exercises circuit style. Each exercise is to be done continuously or 35 seconds; take 5 seconds or transition between exercises and rest for about 30 seconds at the end of the circuit. Repeat the circuit three times total.

– Power jack
– plank hold
– reverse overhead lunge
– x body mountain climber
– run in place

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Learn the little-known secrets for gaining strength and mass with bodyweight only training, when you get Bodyweight Strong FREE, this weekend only: 28-day EMOM Kettlebell Challenge + Bodyweight Strong

Have a great Holiday –

• Forest Vance
  Certified Personal Trainer
  Master of Science, Human Movement
  KettlebellBasics.net