💪🏼BEST 15-MINUTE BODYWEIGHT UPPER BODY WORKOUT!

#YourBodyIsYourBarbell when you know how to use it, baby! 

This is a classic metabolic bodybuilding template to add slabs of muscle to your arms, chest, shoulders, and back. 

Do each move for max reps in 40 seconds with 20 seconds of rest between moves in the EXACT order outlined below:

1. Extended Pike Pushups
2. Extended Pushups
3. Feet-Elevated Inverted Rows
4. Bent-Legged Inverted Rows


That's 1 round. Do 3 rounds, resting a minute between rounds. You first do a pushing stack and then a pulling stack. 

Each stack consists of a mechanical drop set where you start with a harder version of each movement pattern and move to an easier version in a state of fatigue to extend time-under-tension and a purchase a pump that is oh so precious. 

This is yet another example of how you make lighter loads go a longer way and make your BODY-weight feel like HEAVY-weight. 

✅I'm using the Lebert EQualizer dip/row parallel bars and pushup handles:

https://www.gardenofgainz.com/equipment#/lebert-equalizers

Get $40 off with my coupon code:

TheDailyBJ

Enjoy!
BJG

PS- Are you a busy professional or parent looking to get back in shape? Get a free 3-day trial to my at-home fat loss programs today:


https://www.thedailybj.com/

PPS- Are you an advanced trainee looking to build some serious muscle and stay lean year-round. If yes, then join the waitlist for GORILLACORN GAINZ today:

https://gorillacorngainz.com/

🔥FAT-FRYING KETTLEBELL FLOW!

YO!

Kettlebells are unmatched for providing a small-spaces full body fat loss workout. Plus it's a training tool that allows you to seamlessly flow from one move to the next like few others can. This allows you to get so much work done in a short period of time while keeping your heart ❤️ rate up 🚀 the whole training sesh!

Do each move for 30 seconds with little to no rest between moves:

1. Slingshots
2. Crush-Grip Bent-Over Rows
3. Staggered 1-Arm Swings- Right Arm, Left Leg
4. Staggered 1-Arm Swings- Left Arm, Right Leg
5. Threaded Lunges
6. Alternating 1-Arm Power Snatches

📝That's 1 round. Do 3-5 rounds, resting 1-2 minutes between rounds.

Enjoy!
BJG


PS- Are you a busy professional or parent looking to get back in shape? Get a free 3-day trial to my at-home fat loss programs today:


https://www.thedailybj.com/

PPS- Are you an advanced trainee looking to build some serious muscle and stay lean year-round. If yes, then join the waitlist for GORILLACORN GAINZ today:

https://gorillacorngainz.com/

🍑 MY 10 FAVORITE GLUTES EXERCISES!

The gluteal complex consists of the gluteus maximus, minimus, and medius. You absolutely must train your glutes from all angles and force vectors for complete development. This list includes vertical-based moves like squats and hip-hinges, horizontal-based moves like hip-thrusts, lateral moves like hip walks and skater jumps, and rotational moves like hip abductions. Some of these money moves combine multiple force vectors to give you the biggest bang-for-your-buck by leveraging both big resistance bands and mini-bands.

1. Band-Resisted Hip-Thrusts
2. Mini-Band Goblet Squats
3. Mini-Band Hip Walks
4. 1-Arm Contralateral Long-Stance Bulgarian Split Squats
5. Mini-Band Skater Jumps
6. Eccentric-Accentuated Stepups
7. Elevated Reverse Lunges
8. Band-Resisted Dumbbell Hip-Hinges
9. Shoulders and Foot-Elevated 1-Leg Hip Thrusts
10. Mini-Band Hip Abductions

Please note that ROUNDED-BACK BACK EXTENSIONS would have made the list but I don't currently have access to a back extension machine (google it for more info). And like with all muscle groups, use a mix of heavier and lighter loads and all rep ranges for max gainz. Add any combination of these moves to your next workout or leg day, or create your own weekly Glutes Day to plump dat peach in a hurrah!

Enjoy!
BJG

PS- Are you a busy professional or parent looking to get back in shape? Get a free 3-day trial to my at-home fat loss programs today:

https://www.thedailybj.com/

PPS- Are you an advanced trainee looking to build some serious muscle and stay lean year-round. If yes, then join the waitlist for GORILLACORN GAINZ today:

https://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

🔥12-MINUTE BODYWEIGHT FAT LOSS WORKOUT!

YO!

🤯Here's a great anytime, anywhere total body fat loss workout! Perform each move for a minute with little to no rest between moves:

1. Hollow-Body Pumps
2. Submaximal Vertical to Broad Jumps
3. Hand-Tap Plank Complex
4. Elevated See-Saw Lunge- Left Leg
5. Elevated See-Saw Lunge- Right Leg
6. Scorpion🦂Pushup

📝Repeat 1-6. That's 1 round that takes 12 minutes to complete. Do 1 round as a starter or finisher or quickie. Do 2-3 rounds for a full workout.

🏖I’m using the Sanddune Stepper for moves 4 & 5:

https://www.gardenofgainz.com/equipment#/new-gallery

Get 10% off with my coupon code:

TheDailyBJ

But modify with any low box 📦, step or phone book 📚

Enjoy!

BJG

PS- Are you a busy professional or parent looking to get back in shape? Get a free 3-day trial to my at-home fat loss programs today:

https://www.thedailybj.com/

PPS- Are you an advanced trainee looking to build some serious muscle and stay lean year-round. If yes, then join the waitlist for GORILLACORN GAINZ today:

https://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

🔄7-MINUTE SANDBAG SHRED CYCLE!

🤯Customize the work to rest ratio for this sandbags workout based on your fitness level. Start with 30 seconds on, 30 seconds off for each move in the following circuit. Progress to 35s on, 25s off and then 40s on, 20s off:

1. Bridged Pullovers
2. Rainbows 🌈 
3. 1-Leg Hip-Hinges- Left Side
4. 1-Leg Hip-Hinges- Right Side
5. Shoulder Squats- Left Side
6. Shoulder Squats- Right Side
7. Clean to Press

📝That's 1 round. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.

✅And get 15% off these sandbags with my coupon code:

TheDailyBJ

At the following link:

https://www.gardenofgainz.com/equipment#/ultimate-sandbags

Enjoy!
BJG

PS- Are you a busy professional or parent looking to get back in shape? Get a free 3-day trial to my at-home fat loss programs today:

https://www.thedailybj.com/

PPS- Are you an advanced trainee looking to build some serious muscle and stay lean year-round. If yes, then join the waitlist for GORILLACORN GAINZ today:

https://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/