Blog Archives

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, … Continue reading

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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 … Continue reading

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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 … Continue reading

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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.

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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. … Continue reading

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20-minute AMRAP Workout

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 … Continue reading

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Circuit Training Workout: March 11th, 2013

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 … Continue reading

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Circuit Training Workout: 3-4-2013

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 … Continue reading

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Circuit Training Workout: 2-25-2013

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 … Continue reading

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Circuit Training Workout: 2-18-2013

Dust off your favorite plyo-box or weight bench, it’s time to squat heavy with some box squats! Warm-up for today’s circuit training with jumping jacks, reaching backbends, and then 100 side to side lunges. After that, hustle through 3 rounds … Continue reading

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