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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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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30-minute Garage Workout

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 … Continue reading

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Circuit Training Workout: 1-21-2013

Tonight’s Strength Mob workout throws in a bit more body-weight exercise than we normally do. Warm-up with butt kicks and bear crawls, then start the circuit training with barbell overhead squats and weight plate curl & raises. After those first … Continue reading

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15 Minute Workout: AMRAP blaster

I’ve been experimenting with shorter workout durations recently and have found some success creating 3 to 4-exercise circuits that can be done in about 15 minutes. Today’s 15-minute workout utilizes an AMRAP structure, where you do As Many Rounds As … Continue reading

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Garage Gym Workout: 4-23-2012

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 … Continue reading

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Circuit Training: Shoulder happiness

Today’s Strength Mob garage workout pumps the shoulders pretty hard – be prepared.  Following a brief warm-up, the circuit training starts with a barbell clean, which requires a strong shoulder shrug to initiate the lift. Then, it’s on to overhead … Continue reading

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Garage Circuit Training: Core Shredder

Today’s Strength Mob circuit training workout can be completed in 40 minutes or less if you hustle and keep the chit chat in your garage to a minimum.  The 4 “circuit” motions are breezed through pretty easily, but the 4 … Continue reading

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Garage workout: Overhead squat + clean and press

We’re back to a heavy leg and shoulder day for the newest Strength Mob garage workout.  After warming up with split jacks, you’ll get a serious leg burn with the capoeira-inspired cocorinha squats. When you do them, make sure to … Continue reading

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Garage workout: Triceps Sneak Attack

We’ve been going a little light on the legs over here in the Strength Mob garage, as I’ve been nursing a hip injury for the past week.  To make up for light lower body action, today’s workout combined three circuit … Continue reading

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