Want a quality, heart-rate taxing, and muscle stimulating assignment? How about if you’re lacking motivation and need to “just do something?” Better yet, do you need to add some variety to your training? Do you like the idea of moving through a training session and seeing your accomplishments in the rear-view mirror? What about plain and simple randomness?
The good old four corners workout will check all those boxes. There’s something in it for everyone.
It’s a pretty simple concept, with many “plug-in” exercise options. It can be performed in a regular gym, in a large area (i.e., indoor court or outdoor field), or any place you desire. The equipment needed will depend on what you have at your disposal: body weight exercises, barbells, dumbbells, machines, medicine balls, sand bags, sleds, or whatever. Time of the session? It’s up to you: 10:00, 15:21, 22:00, 24:48… just get it done.
You’ll complete four “corners” or stations with varied exercises and work time or repetition goals for each, and other objective tasks. Complete corner one and move to corner two, and so on. Need some ideas? Here you go.
4 Corners Format Example
Sample 4 Corners Workouts
Click each image below for a larger version.
About Tom Kelso
Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.
For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.
In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).
Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.
Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.
Tom received a Bachelor’s Degree from the University of Iowa in 1981(It’s great to be a Hawkeye!) and a Master’s Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.
