Score a Beach-Ready Body by the Fourth of July

Dec 12 / Build Muscle

You're proud to say you're an American. But this Fourth of July, be proud to go shirtless, too. From now until the Fourth, tack a three-move metabolic finisher to the end of your workouts. "You'll work as many muscles as possible, as hard as possible, increasing your total workout intensity," says Mark Hofman, owner of SolFire Fitness in Albuquerque, New Mexico, and creator of the Men's Health musclemorphosis.com. "Working at maximum effort when you're already tired ignites muscle growth, burns a ton of calories, and fuels your metabolism for up to 36 hours." Think of this as your workout's explosive fireworks finale: Go all out, leave nothing in the tank, and make a lasting impression.

Watch the videos below to make sure you can perform all three moves with proper form before beginning the finisher. 

Kettlebell Swing

Single-Arm Kettlebell Squat to Press

Burpee or Squat Thrust

DO THIS
Grab a 16- to 20-kilogram kettlebell. Perform the following exercises as a circuit, moving from one to the next without rest. That's 1 round. Do as many rounds as you can in 5 minutes. 

1. Kettlebell Swing: 20 reps

2. Single-Arm Kettlebell Squat to Press: 10 reps, right side

3. Burpee: 10 reps

4. Single-Arm Kettlebell Squat to Press: 10 reps, left side

5. Burpee: 10 reps

6. Kettlebell Swing: 20 reps