{"id":14376,"date":"2025-06-04T01:54:50","date_gmt":"2025-06-03T18:54:50","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14376"},"modified":"2025-06-04T01:54:50","modified_gmt":"2025-06-03T18:54:50","slug":"4-minutes-to-summer-shred-phillip-solomons-favorite-fat-burning-finishers","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14376","title":{"rendered":"4 Minutes to Summer Shred: Phillip Solomon\u2019s Favorite Fat-Burning Finishers"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Summer shred mode is officially on. But you don\u2019t need two hours in the gym or a <a href=\"https:\/\/www.muscleandfitness.com\/features\/active-lifestyle\/how-plan-and-build-your-own-home-gym\/\" target=\"_blank\" rel=\"noopener\">garage full of equipment<\/a> to start leaning out. Phillip Solomon, reality TV star and Barry\u2019s group fitness coach says you just need four brutally focused minutes to wrap up your upper or lower-body workouts.<\/p>\n<p>The Deal or No Deal Island star knows firsthand what movement can do. After overcoming depression, <a href=\"https:\/\/www.muscleandfitness.com\/athletes-celebrities\/interviews\/how-fitness-helped-transform-phillip-solomon-from-depression-to-reality-tv\/\" target=\"_blank\" rel=\"noopener\">sharing exclusively with Muscle &amp; Fitness that fitness \u201csaved his life,\u201d<\/a> and radically reshaping his own body, Solomon now helps others rewrite their stories using dumbbells, discipline, and sweat-dripping HIIT. In his four minutes of strategic, high-intensity finishers he wants to push you closer to a shredded physique.<\/p>\n<p>\u201cPeople think they need more time or more equipment to see results,\u201d Solomon says. \u201cYou don\u2019t. What you need is intensity, consistency, and a willingness to go all in for four minutes.\u201d Now deep into prep for his first bodybuilding show, Solomon is pulling back the curtain on two of his go-to finishers. These workouts are designed to spike your heart rate, deplete glycogen stores, and send your metabolism into overdrive.<\/p>\n<p><iframe loading=\"lazy\" title=\"4-Minute Summer Shred with Reality Star Phillip Solomon!\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BxCoOyu4d-E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>Why Finishers Work for Shredding<\/h2>\n<p>When you want to lean down for summer, allowing your body to tap into its stored fat is key.<\/p>\n<p>\u201cThese finishers empty the tank, boost calorie burn, and help train your mind to push through discomfort,\u201d Solomon says.<\/p>\n<p><strong>Here\u2019s what makes them effective:<\/strong><\/p>\n<ul>\n<li><strong>Glycogen depletion:<\/strong> These high-rep, high-effort circuits help burn through any stored carbs that\u2019s still left after your lift session, encouraging your body to tap into fat afterward.<\/li>\n<li><strong>EPOC effect:<\/strong> Excess post-exercise oxygen consumption (EPOC), often called the \u201cafterburn effect,\u201d may help boost overall daily caloric expenditure as it leads to extra calorie burn for hours after your workout ends.<\/li>\n<li><strong>Time-efficient:<\/strong> They take just four minutes, but feel like forty when done right. Can be done after your workouts or on their own if your time is limited.<\/li>\n<\/ul>\n<h2>Finishers Breakdown<\/h2>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2025\/06\/Phillip-Solomon-performing-an-military-marching-exercise-outdoors.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"(max-width: 800px) 100vw, 800px\" alt=\"Phillip Solomon performing an military marching exercise outdoors\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2025\/06\/Phillip-Solomon-performing-an-military-marching-exercise-outdoors.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">Phillip Solomon\/Self<\/span><\/figcaption><\/figure>\n<h3>Upper Body Finisher<\/h3>\n<p><strong>Equipment:<\/strong> 2 dumbbells<\/p>\n<p><strong>Time:<\/strong> 4 minutes<\/p>\n<p><strong>Target:<\/strong> Biceps, shoulders, core<\/p>\n<p><strong>Format:<\/strong> Ascending ladder<\/p>\n<h3>The circuit<\/h3>\n<ul>\n<li><strong>Hammer curls<\/strong><\/li>\n<li><strong>Hammer press<\/strong><\/li>\n<li><strong>Military march (dumbbell held overhead, drive knees up to the abs)<\/strong><\/li>\n<\/ul>\n<p><strong>How to perform it:<\/strong><\/p>\n<ol>\n<li>Start with 2 reps of each move.<\/li>\n<li>Add 2 reps every round until you reach 12.<\/li>\n<li>(2 \/ 4 \/ 6 \/ 8 \/ 10 \/ 12)<\/li>\n<li>If you finish early, drop down to an elbow plank and hold until the time is up.<\/li>\n<\/ol>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2025\/06\/Phillip-Solomon-performing-a-reverse-lunge.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" alt=\"Phillip Solomon performing a reverse lunge\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2025\/06\/Phillip-Solomon-performing-a-reverse-lunge.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">Phillip Solomon\/Self<\/span><\/figcaption><\/figure>\n<h3>Lower Body Finisher<\/h3>\n<p><strong>Equipment:<\/strong> 2 dumbbells (or bodyweight only)<\/p>\n<p><strong>Time:<\/strong> 4 minutes<\/p>\n<p><strong>Target:<\/strong> Quads, glutes, hamstrings<\/p>\n<p><strong>Format:<\/strong> Pyramid set<\/p>\n<h3>The circuit<\/h3>\n<ul>\n<li><strong>Dumbbell deadlifts<\/strong><\/li>\n<li><strong>Alternating reverse lunge (1 rep per leg)<\/strong><\/li>\n<li><strong>Air squats<\/strong><\/li>\n<\/ul>\n<p><strong>How to perform it<\/strong><\/p>\n<ol>\n<li>Start with 2 reps of each move.<\/li>\n<li>Climb up to 8 reps.<\/li>\n<li>Then descend back down to 2.<\/li>\n<li>(2 \/ 4 \/ 6 \/ 8 \/ 6 \/ 4 \/ 2)<\/li>\n<li>If you have time left over, end with a squat hold to completely drain the tank.<\/li>\n<\/ol>\n<h2>How to Use These Finishers<\/h2>\n<p>Don\u2019t be fooled by the four-minute time cap. You\u2019re going nonstop from start to finish, with no rest between sets, so the burn builds fast and you\u2019ll feel that fatigue creeping on.<\/p>\n<p>\u201cI tell people: give me four minutes, but give it everything you\u2019ve got,\u201d Solomon says.<\/p>\n<p>Since it\u2019s all ladder-style (ascending or pyramid sets), the intensity compounds with every rep. The exercises are designed to be done with dumbbells, but correct form must always come before load.<\/p>\n<p>Hence, Solomon explains the right way of doing each exercise in his videos. \u201cIf your form starts to slip, scale the movement instead of stopping,\u201d he adds. \u201cSlow down, adjust your pace, or drop to bodyweight if needed, but don\u2019t quit.\u201d<\/p>\n<p>You\u2019ll be moving fast, but control is everything. Keep your core braced, especially during the overhead military march, plank, lunges, and squat hold portions.<\/p>\n<p>Solomon uses them to get that extra burn at the end of the workout, but they\u2019re perfect for anyone trying to carve out more definition, fast. Even if you don\u2019t have time to work out, these four-minute circuits may come in handy to get your day started. You can also squeeze them in between zoom meetings or taking a quick break during the day. Instead of scrolling for four minutes during your break, do these to refresh both your body and mind, and as a bonus, it might just get you closer to that bikini body you\u2019ve been striving for.<\/p>\n<p>\u201cYou\u2019ve got four minutes,\u201d Solomon says. \u201cMake them count.\u201d<\/p>\n<p><strong><a href=\"https:\/\/www.instagram.com\/phillipsolomon_\/\" target=\"_blank\" rel=\"noopener\">Follow Phillip Solomon for More on Instagram!<\/a><\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/4-minutes-to-summer-shred-phillip-solomons-favorite-fat-burning-finishers\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Summer shred mode is officially on. But you don\u2019t need two hours in the gym or a garage full of equipment to start leaning out. Phillip Solomon, reality TV star and Barry\u2019s group fitness coach says you just need four brutally focused minutes to wrap up your upper or lower-body workouts. The Deal or No &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14376","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14376","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14376"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14376\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14376"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14376"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14376"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}