4 x 4 Circuit: Bench Press + 3 more

For today’s 4 x 4 circuit workout, you’ll warm-up with 5 minutes of jump rope and then 50 prisoner lunges. After that, rotate 4 times through the following 4 exercises: bench press, shrugs (barbell or dumbbell), single arm overhead squats, stability ball jackknifes. After you burn through those, cool down with some more core strengthening via 100 superman arm/leg lifts and 100 raised knee crunches. See the pictures below for more information on repetitions to perform during the 4 x 4 portion.

Circuit Training WorkoutCircuit Training Workout page 2 Want more exercise ideas? Check out the just-released Mad Skills Exercise Encyclopedia!

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Strength Mob Apparel

Strength Mob T-shirts and Hoodies are available for sale!

Strength Mob T-shirt

Strength Mob T-shirt

 

Strength Mob Hoodie

Strength Mob Hoodie

Shipping to USA only. Please no international orders. Indicate Men’s Size S, M, L, XL.

T-shirts are $20 + $5 S/H. Hoodies are $45 + $5 S/H.

Please allow 3-6 weeks for delivery. No refunds are available at this time.

Email ben@bpmrx.com and send a check payable to BPM Rx, Inc. and your return mailing address to:

P.O. Box 2365

Portland, OR

97208

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4×4 Circuit Workout w/ TGU and Thrusters

4 exercises rotated 4 times through: That’s the definition of a 4 x 4 circuit workout. For this variation you’ll do barbell thrusters, single arm preacher curls, kettlebell Turkish get-ups, and V-ups. Be sure to warm-up for 5 to 10 minutes prior to the workout and follow the rep scheme listed in the illustrations below. Have fun!

4x4_Circuit_Training_Workout_8_5_13

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13 Minute AMRAP Workout

Here is a good 13 minute burner, designed in the AMRAP fashion. You’ll set a timer for 13 minutes and try to hustle through as many rounds as possible of the four exercises shown in the image below. Do the following reps for each exercise: 8 barbell squat pushes, 10 ring chest flies, 15 knees to elbows, and 6 large step-ups (per leg). Prior to the circuit, warm-up with 5 minutes of whole body activity. As a cool down: Try 50 prone leg lifts, then 50 prone trunk lifts.

13_minute_AMRAP

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The ‘Mad Skills Exercise Encyclopedia’ Is Coming!

Support the ‘Mad Skills Exercise Encyclopedia’ on Indiegogo.

I’ve got big news to share: The Mad Skills Exercise Encyclopedia crowd-funding campaign is now live on Indiegogo. But, you need to hurry up to support it, because it is only running through July 21st! Secure yourself a digital download (PDF ebook), T-shirt, or a signed copy of the book! Above the $25 level, your name will be included in the Acknowledgements section!

Mad Skills will be the largest collection of illustrated exercises that has ever been published. If you’ve been a fan of the Strength Mob workouts, then you’ll LOVE this book. It details how to perform over 700 different body-weight calisthenics, barbell lifts, kettlebell movements, and gymnastics-conditioning skills. 

This is guaranteed to be a reference tool that you’ll use for years to come, to keep your garage workouts challenging and fun!

Aside from supporting the campaign on Indiegogo, please “like” the book on Facebook.

 

 

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Full Bore Circuit Training!

For this circuit training workout we are reverting back to our old-school structure of 2 warm-up activities, followed by 4 circuit exercises, and 2 “cool-down” movements. Rotate 3 times through the circuit exercises. Legs, back, chest, core… you name, it’s getting used. You’ll do bear crawls, bent-over barbell rows, overhead squats with dumbbells, hollow rocks, and even depth jumps. Give yourself 30 to 45 minutes to get through it, depending on how many people you have hustling through the circuits with you. Enjoy!

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Circuit_training_workout__part_B

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Circuit Training: 4 x 4 Workout Design

Simple format today: Warm-up on your own for 5 to 10 minutes, then rotate 4 sets through the 4 exercises posted below. Bam. That’s it. Grind on.

4_x_4_Circuit_Training

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15-Minute Workout: Rainy Day Burner

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).

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Garage Gym Workout: As Fast As Possible

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!

 

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12-minute AMRAP Workout

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.

 

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