Ooh, man. It is a hot one in Portland this afternoon. The garage workout posted below is going to be brutal in this heat, but we’re gonna love it! Heavy on the squats and tricep strength today – you know how we do. Keep pushing!
The at home circuit training workout posted above was created with the BPM Rx physical therapy exercise software program. Enjoy!
Six people in the garage gym hustled through this circuit training workout in about 45 minutes. It was a sunny day so we we’re able to take it outside, which was nice because it was good to have the extra space for the lunging medicine ball tosses. It was kind of fun to play with the timing of the triple stop push-ups at the of the workout – putting in a pause or hold, between the different lowering and lifting phases. It breaks up any momentum you have, adding significant effort to the motion.
I had a request recently to create a workout that really worked the triceps, so here’s what I came up with: After a decent whole body warm-up, progress to 1. Barbell overhead lunges – emphasizes static elbow extension. 2. Single arm overhead tricep extensions – that’s an obvious one. 3. Bench dips – lot of pushing going on there, more tricep fun! 4. Dumbbell Thrusters – finishing up with a solid overhead pushing motion. Then, cool-down with some basic calisthenics. Gather up your buddies, open the garage gym doors, and start your circuit training engines!
The sun is starting to peek out again here in the Pacific Northwest – that means it’s time to start hitting the trails hard. To avoid injury when bounding up and down the hills that surround our part of the world, it’s critical to do concerted strengthening and maintenance for the muscles that provide stability. The video above highlights 4 hip and core strengthening activities that are useful for trail runners. All 4 movements are quite dynamic and involve much emphasis on balance and stability. The movements are: split jumps, side-to-side ice skater/speed skater jumps, single leg jumps, and single leg trunk twists.
Here’s the latest Strength Mob garage gym workout that I’ve created with the 
physical therapy exercise software. With 6 of us in the garage we hustled through the circuit training in about 45 minutes. For those unfamiliar with the first warm-up exercise, it is a movement from the Brazilian martial art called Capoeira. Do a YouTube search for “ginga” to see how it looks in motion (essentially a rhythmic side-to-side step, in the shape of a triangle). The rest of the workout is pretty basic with some barbell lifts, dumbbell clean and presses, forward raises, pull-ups, and then a cool-down of calisthenics. Gather up your buddies and have a blast with it!
You know my shoulder is feeling better after the dislocation (back in May), when I create a garage gym workout with this much shoulder heavy motion: We’ve got barbell clean and presses, overhead squats, reverse flies, and some wicked ring dips. The rest of the workout is pretty typical for Strength Mob: Warm-up with side-to-side lunges, and crab walks; then cool down with staggered push-ups and raised leg crunches. Gather up the homies, and get to Mobbin’!
This workout was created from the physical therapy exercise software library.
You’re gonna like the new warm-up activity I included in today’s Strength Mob workout. I call it a “lunge kick”, and you start in a low lunge position, then drive your back leg forward, to perform a kicking motion. The workout has you doing 50 per leg (in a row), to make 100 total. It’s a solid quad burner to say the least. Aside from that addition, everything else is pretty straight forward to the circuit training – a bit heavy on the shoulders, perhaps. Open the garage gym doors and get out there!
This workout was built using the physical therapy exercise software.
Here’s a 4 exercise kettlebell circuit that you can do at-home, that provides an effective whole body workout. If you don’t have kettlebells at your disposal, there’s no reason that you can’t make-do with some dumbbells, but you might find that the grip on some of the motions is a bit odd. Use weights that are comfortable, that provide fatigue at the designated number of reps, listed in the handout below. When I did this circuit I used a 26 lb kettlebell for the Turkish get-ups, 40 lbs for the single arm swings, and 50 lbs for the overhead press/suitcase deadlifts. Enjoy!
Fun stuff tonight: overhead barbell lunges, kettlebell swings, bent-over rows, dumbbell pull-overs, and that doesn’t even include the warm-up or cool-down activities. Round up your buddies for some circuit training madness, open up the garage gym, and get to Mobbin’. Yehaww!
