Hey Strength Mobbers! This workout is a quick 3 exercise circuit of thrusters, split jumps, and concentration curls. You should be able to bust this out in well under 30 minutes.
Before the circuit, warm-up with 5+ minutes of light rhythmic activity like ankle hops and plank knee tucks. See the exercise handout for illustrations of the movements.
For the circuit training portion, use a barbell for the thrusters if you have one. If you don’t have access to a barbell, any additional weight can work. Try two dumbbells, kettlebells, or even a sandbag. Use what you’ve got.
If you have the strength, also try adding some additional weight to the split jumps. Holding a medicine ball to your chest can work great. You could also load up a backpack for the same effect.
Finish the circuit with dumbbell concentration curls. The preferred method for these is to sit on a bench, and support your elbow near your knee. If you don’t have anywhere to sit, you can also crouch over and rest your elbow on your thigh while standing. To make these more effective, focus on a slow eccentric (lowering) phase.
Cool-down after the circuit with some hanging knees-to-elbows, and prone hip extensions. Try to keep your abs tight and brace your trunk during the prone leg raises. As an alternative to the knees-to-elbows, consider simply hanging with your legs in a tuck or “L” sit position.
How I did it:
- 85 lb thrusters
- 25 lb kettlebell split jumps
- 40 lb concentration curls