Summer Shred Mode: Get Fit in Just Four Minutes with Phillip Solomon’s Quick Finishers
As the sun shines brighter and summer beckons, many are eager to shed winter layers and unveil a more toned physique. But according to Phillip Solomon, star of Deal or No Deal Island and a renowned coach at Barry’s, you don’t need long hours in the gym or a garage full of equipment to achieve your summer shred goals. Just four intensely focused minutes can kick-start your transformation.
From Struggle to Strength
Phillip Solomon knows the power of movement. After battling and overcoming depression, he discovered that fitness was not just a passion but a lifesaver. "Fitness saved my life," he shares, emphasizing how it reshaped his body and mindset. Now, Solomon is dedicated to empowering others through high-intensity interval training (HIIT) that utilizes dumbbells and pure determination.
“Many believe they require more time or equipment for results,” he says. “What you truly need is intensity, consistency, and a willingness to commit to just four minutes.”
Why Finishers Work Wonders
In the pursuit of a leaner physique, tapping into stored body fat is essential. Phillip’s high-intensity finishers are designed to push not only your physical limits but also your mental endurance.
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Glycogen Depletion: These fast-paced circuits effectively burn through leftover glycogen, nudging your body to draw from fat stores afterward.
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EPOC Effect: With Excess Post-exercise Oxygen Consumption (EPOC), you continue to burn calories even after your workout ends, enhancing daily caloric expenditure.
- Time-Efficient: Taking just four minutes, these workouts provide maximum benefit without the need for extended time commitments.
Solomon’s Quick Finishers
Upper Body Finisher
- Equipment: 2 dumbbells
- Duration: 4 minutes
- Target Areas: Biceps, shoulders, core
- Format: Ascending ladder
Circuit:
- Hammer Curls
- Hammer Press
- Military March (holding dumbbells overhead while driving knees toward your abs)
How to Perform: Start with 2 reps of each move. Increase by 2 reps each round until you reach 12, then hold an elbow plank until time is up.
Lower Body Finisher
- Equipment: 2 dumbbells (or bodyweight only)
- Duration: 4 minutes
- Target Areas: Quads, glutes, hamstrings
- Format: Pyramid set
Circuit:
- Dumbbell Deadlifts
- Alternating Reverse Lunges (1 rep per leg)
- Air Squats
How to Perform: Begin with 2 reps, climb to 8, and then descend back down to 2, finishing with a squat hold if time allows.
Make Every Minute Count
It’s crucial to maximize those four minutes; you’ll be in constant motion with no breaks, making the effort feel exponentially longer. “Give me four minutes, and give it everything you’ve got,” Solomon insists.
Form is paramount. Solomon instructs that if your technique falters, adjust your pace or revert to bodyweight exercises rather than stop. Core control is necessary throughout all movements, especially during the military march and plank.
Even if your schedule is packed, these four-minute finishers can be seamlessly integrated into your day—between meetings or when seeking a productivity boost. Rather than scrolling on your phone for four minutes, why not sculpt your body and mindset simultaneously?
Conclusion
Get ready to make this summer your fittest one yet. With Phillip Solomon’s four-minute finishers, you can achieve your fitness goals without the need for elaborate setups or extensive time commitments.
“You’ve got four minutes. Make them count,” he says, motivating us all to embrace the challenge.
For more on Phillip’s fitness journey, follow him on Instagram.