Not Your Average Circuit!

Get lean & strong with the Hurricane-style workout

Not Your Average Circuit! - Get lean & strong with the Hurricane-style workout
Strength training is key for building lean muscle, revving up your metabolism and for making you feel strong, athletic and absolutely awesome. On the other hand, conditioning is critical for fat loss, heart health, blood pressure and for improving your physique.

Not Your Average Circuit! - Get lean & strong with the Hurricane-style workoutWith my training clients, we focus primarily on strength-based exercises, but when they are combined into a circuit format, there is a conditioning element. I have found that this is the best and most efficient way to train for maximum fat loss and muscle development.

HURRICANE-WORKOUT-ins3There are many variables that are adjusted from week-to-week, including the repetitions and the weight used. Some days the focus is on heavy lifts with no conditioning in between, and other days there will be walking lunges, push-ups and TRX rows immediately followed by battling ropes or sled pushes.

Today, I want to share with you a training style that I’ve found extremely effective. It’s the Hurricane Training System, which was adopted by Martin Rooney and his Training for Warriors program. I have been using these techniques in my own training as of late, and I wanted to share an actual training session that you can use.

These workouts are modified a bit and are in no way taken from or copied from Martin’s system. I’m simply using the format and adjusting some exercises and rest periods.


I like to do two Hurricane workouts each week, and two heavy strength days (one upper body and one lower body). You can also add in one day of sprints, if you choose.

The premise of the Hurricane is to start off with a high-intensity cardio movement and then follow that up with two strength exercises. You will complete 9 total sets (3 sets of each block of exercises).

Set 1 – Repeat 3 Times (Rounds 1-3)
:30 Treadmill Sprint
:30 Rest
10 Push-ups
15 Kettlebell Swings
Rest :60

Before the next round, Rest 2:00

Set 2 – Repeat 3 Times (Rounds 4-6)
:30 Treadmill Sprint
:30 Rest
8 Dumbbell Push Press (also known as Dumbbell Squat Press)
8, per leg, Lunge Jumps (hold dumbbells to make more difficult) – See Video Demo
Rest :60

Set 3 – Repeat 3 Times (Rounds 7-9)
:30 Treadmill Sprint
:30 Rest
5, per side, Kettlebell Clean & Press – See Video Demo
10 TRX Rows or Dumbbell Bent Over Rows
Rest :60

[vid file=”/wp-content/uploads/2013/08/Callie_Kettle_Lunges.mp4″ image=”/wp-content/uploads/2013/08/HURRICANE-WORKOUT.jpg” width=”640″ height=”360″]

You can also replace the Treadmill Sprint with a Sled Push or a Straight Sprint, if you have the space and equipment.

If you don’t have Kettlebells for the Clean & Press and Swings, a Dumbbell will work.

Give this workout a try and be sure to leave a comment below about how it went for you.

Callie Durbrow

Callie Durbrow is the owner of Durbrow Performance Training and the author of Strong and Sexy in 25 Minutes.

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