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.
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!
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.
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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!
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.