The Tough Spot Gym would like to wish you a Happy 4th of July!
To celebrate the founding of this great nation, we’ve put together a fantastic celebratory workout that is sure to help you stay fit and tough for this year’s holiday.
July 4th Celebration Workout 7/4/1776- Tough Spot Style:
Hang Clean, 7 reps
Split Jerk, 4 reps (alternate forward leg)
Deadlift, 1-rep max
Bent-over Barbell Row, 7 reps
Back Squat, 7 reps
Bench Press, 6 reps
**Repeat until tears
…Just kidding! Repeat for 6 Rounds
This workout is meant to be performed in a circuit, so you should move quickly from one exercise to another. Use enough weight that the last rep of the exercise is difficult (but not impossible) for you to complete, except for the deadlift in which the maximum weight to complete 1 rep should be used.
Be sure to let us know if you enjoyed this workout and post your completion time in the comments.
Have a safe and happy holiday!
Training methods have changed dramatically in the last 10 years & for the better if I might say so myself. We are talking about unconventional training apparatus & routines, like heavy ropes, tyres, prowlers, rocks , kettlebells, sandbags, medicine balls together with body weight exercises. We at The Tough Spot Gym incorporate all the above to give our Tough Spotters a variety not to mention keep them on their toes. You might ask why I keep going on about this ? Because the results are there, research with trial & error have shown our body does not know muscle it knows movement. Unconventional training routines & workouts are usually known as caveman / cavewoman workouts. Let me elaborate a little on this in regards to using compound versus isolation exercises. Compound exercises are exercises that use more than one muscle group & run multiple joints in opposition to isolation exercises that limit one joint & one muscle group. An example of a multiple joint exercise would be the traditional squat, strengthening quadriceps,hamstrings, hip flexors & gluteus & working through the hip & knee-joint at the same time. A typical isolation exercise would be a preacher curl or dumbbell biceps curls that targets biceps & only moves the elbow joint. Even today still in gyms across our great nation we see the same thing day in day out an overweight guy walks on the treadmill for 4 minutes, then hits the chest press for a few sets, then he grabs the curl bar, stares into the mirror , then cranks out 2 sets of bicep curls. When he is done with that he grabs a squishy mat to do a few reps of crunches. If this sounds like you, you’re in for a rude awakening ….. when you try our KATMA Strength & Conditioning Guide or take one of our group classes. You will learn to UNLEASH THE BEAST FROM WITHIN………