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4 x 4 Circuit: Bench Press + 3 more


Posted on October 24, 2013 by Ben Musholt posted in Circuit Training Workouts
For todays 4 x 4 circuit workout, youll 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.

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Want more exercise ideas? Check out the just-released Mad Skills Exercise Encyclopedia!
Posted in Circuit Training Workouts | Tagged bench press, circuit training, garage gym, overhead
squat, shrug, workout | Leave a comment

Strength Mob Apparel


Posted on August 18, 2013 by Ben Musholt posted in Uncategorized
Strength Mob T-shirts and Hoodies are available for sale!

Strength Mob T-shirt

Strength Mob Hoodie

Shipping to USA only. Please no international orders. Indicate Mens 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
Posted in Uncategorized | Leave a comment

44 Circuit Workout w/ TGU and Thrusters


Posted on August 5, 2013 by Ben Musholt posted in Circuit Training Workouts
4 exercises rotated 4 times through: Thats the definition of a 4 x 4 circuit workout. For this variation
youll 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!

Posted in Circuit Training Workouts | Tagged barbell, circuit training, exercise, preacher curl, thruster,
Turkish Get-up, v-up, workout | Leave a comment

13 Minute AMRAP Workout


Posted on July 23, 2013 by Ben Musholt posted in 15 Minute Workout
Here is a good 13 minute burner, designed in the AMRAP fashion. Youll 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.

Posted in 15 Minute Workout | Tagged AMRAP, barbell, chest fly, knees to elbows, step-up, workout |
Leave a comment

The Mad Skills Exercise Encyclopedia Is Coming!


Posted on June 23, 2013 by Ben Musholt posted in Circuit Training Workouts

Support the Mad Skills Exercise Encyclopedia on Indiegogo.


Ive got big news to share: The M ad 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!
M ad Skills will be the largest collection of illustrated exercises that has ever been published. If youve
been a fan of the Strength M ob workouts, then youll 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 youll 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.

Posted in Circuit Training Workouts | Tagged barbell, calisthenics, exercise encyclopedia, garage
workout, kettlebell | Leave a comment

Full Bore Circuit Training!


Posted on June 10, 2013 by Ben Musholt posted in At home workouts, Circuit Training Workouts
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, coreO you name, its getting used. Youll 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!

Posted in At home workouts, Circuit Training Workouts | Tagged barbell, circuit training, depth jump,
exercise, hollow rock, overhead squat, workout | Leave a comment

Circuit Training: 4 x 4 Workout Design


Posted on May 28, 2013 by Ben Musholt posted in 15 Minute Workout
Simple format today: Warm-up on your own for 5 to 10 minutes, then rotate 4 sets through the 4
exercises posted below. Bam. Thats it. Grind on.

Posted in 15 Minute Workout | Tagged circuit training, exercise, workout | Leave a comment

15-Minute Workout: Rainy Day Burner


Posted on May 23, 2013 by Ben Musholt posted in 15 Minute Workout
Ughh, summer seemed like it was just around the corner now its raining cats and dogs in Portland.
Need a cure for the gray weather? How about 15 minutes of painful pleasure? AhemO 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).

Posted in 15 Minute Workout | Tagged 15 minute workout, burpee, circuit training, hanging clean, pullup, ring dips | Leave a comment

Garage Gym Workout: As Fast As Possible


Posted on April 11, 2013 by Ben Musholt posted in Circuit Training Workouts
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 todays 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!

Posted in Circuit Training Workouts | Tagged AFAP, as fast as possible, box jump, garage gym,
kettlebell swing, lunges, push-ups, workout | Leave a comment

12-minute AMRAP Workout


Posted on April 4, 2013 by Ben Musholt posted in 15 Minute 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 dont 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.

Posted in 15 Minute Workout | Tagged AMRAP, barbell, medicine ball clean, push press, squat jump,
toes to bar, workout | Leave a comment
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