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.
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 of box squats, gymnastic ring rows, reverse hypers, and Turkish get-ups. Cool-off with 50 wide push-ups and 100 single leg sit-ups.
It’s a burner for sure – but that’s how you like it!
Here’s a sub-15 minute workout to hammer through when you need a good challenge. Warm-up with 3 to 4 minutes of jumping jacks and then rotate 3 times through these 4 exercises: single arm kettlebell swings, kettlebell halos, parallette tuck planche, and parallette v-sit or manna progression. See the illustration below for the suggested repetitions.
Kettlebells vs Parallettes!
Need more circuit training workout ideas? Try today’s Strength Mob burner. Warm-up with jump rope and knee tucks, then rotate through 3 circuits of these 4 exercises: bent-over barbell rows, Bulgarian split squats, tricep skull crushers (standing), and kneeling get-ups. Finish off with 50 narrow push-ups and 3 x 30-seconds of hollow rocking. Boom! Have at it.