Ughh, summer seemed like it was just around the corner – now it’s raining cats and dogs in Portland. Need a cure for the gray weather? How about 15 minutes of painful pleasure? Ahem… in the garage gym of course. You know, with barbells and what not.
Try this 4-circuit workout – it should take you about 15 minutes. First warm-up with some jumping jacks or other rhythmic body-weight exercise. Rotate 3 times through: Barbell hanging cleans (lower body and upper body power), pull-ups (upper body strength), ring dips (upper body strength), and burpees (general conditioning).
Need to add some variety to your workout structure? Try this brutal variation: AFAP, aka “As Fast As Possible.” Take a handful of movements, determine how many sets you are aiming to do of each exercise, then try to get through them as fast as possible. Be smart though: Make sure to do an adequate 5-10 minute warm-up to prepare your body for the onslaught. For today’s workout try 120 kettlebell swings, 50 box jumps, 100 push-ups, and 200 prisoner lunges. Split them up into as many sets as you need, just do them all to completion!
Four exercises: Barbell push press, toes-to-bar leg raises, medicine ball cleans, and squat jumps. Do ten repetitions of each one. Rotate continuously through all four movements as quickly as you can for an entire twelve minutes. It will be hard. You will take a brief rest here and there, but don’t stop until your stopwatch hits the twelve minute mark.
Do I need to mention that you should warm-up before hand for at least five minutes? Jump rope, go for a jog, do some arm circles. Just. Get. Ready.
I just bought my first squat rack, so you know I had to throw in some back squats in today’s workout! Without a squat rack you are really limited in how much weight you can squat, by what you can safely clean and then press overhead or what your can hold in a front squat position. Having a squat rack allows you to get the barbell on your back in a safe manner and opens up the door for serious lifting. Enjoy this workout: Aside from the back squats, it has some gymnastics-style conditioning with parallettes and rings to build upper body strength.
Monday’s workout was heavy on the upper body pulling, so today we’ll opt for some intense pressing motions. How intense? How about a strict barbell shoulder press? No push-pressing. Strict. Tighten those calves, hips and trunk, then fire that bar overhead. You’ll also rotate through some med ball slams, single arm overhead squats, and reverse hypers. The “cool-down” wraps things up with 30 dive bomber push-ups and then prone swimmers. 90-seconds is super brutal for the alternating arm/leg lifts: See if you can at least make 60-seconds!
We’re mixing things up over here at Strength Mob, playing around with some different workout designs. Today’s circuit training is designed as a 20-minute AMRAP (As Many Rounds As Possible) of barbell squat pushes, ring dips, burpees, and wide grip pull-ups. For those not familiar with an AMRAP set-up: You’re going to rotate through the 4 exercises for as many rounds as you can complete in the 20-minute period. See the illustrations below for how many reps to complete for each skill.
For this quick 15-minute burner all you need is a kettlebell and a plyo-box. Warm-up with 2-3 minutes of jump rope, then rotate 3 times through these 4 exercises: kettlebell swing, handstand push-up, box jump, and get-up sit-ups. See the illustrations below for repetition recommendations. Keep your speed up through the circuits, but allowing a brief rest from one rotation to the next. Have fun!
Spring is almost here – that means it’s time for Power Cleans! You know… to get you psyched up for all of that Spring cleaning that you should be doing soon. You’ll need to dust off your trusty barbell, gymnastic rings, kettlebells and some floor space in your garage for this workout, but I know you’re up to it. Gather up the posse and get ready for body-weight rows, overhead dumbbell lunges, and even some windshield wipers for your abs.
Ready. Set. Go!
Time to get dirty in the garage! Of course, by dirty I mean sweaty and stuff. Wait – not that type of sweaty. You’re kinda gross, you know that? Oh well, let’s just jump to the good stuff: Today’s circuit training workout has a warm-up of sumo squat jumping jacks and mountain climbers, followed by 3 rounds of single leg deadlifts, kettlebell iron cross, step-ups, and single arm curl and presses. Cool-down with 50 scorpion push-ups and 100 pelvic thrusts. Hmmm. It’s not what you think, I swear! See the pictures.
Shoulders in the warm-up, circuit training, AND cool-down? Eesh… you know this is gonna be a brutally heavy shoulder workout. Start off with a few minutes of split jacks and then 60 knee-to-face leg thrusts as a warm-up. The bulk of the workout will entail 3 rounds of shoulder presses (seated), medicine ball cleans, stability ball pikes, and then dumbbell lunges. Finish the workout with pike push-ups and reverse sit-ups.
There you have it: My gift to your shoulders.