🔥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/

❤️15-MINUTE CARDIO CIRCUIT MAXIMUS!

🤯If you hate traditional cardio or detest logging endless miles on the treadmill, mix it up with this 10-move resistance band training circuit. Not only is this sequence a lot more fun, but all of the stop and go and change of direction will turbocharge your metabolism, bulletproof your lower body, and make you more athletic. These drills are straight money in the metabolic bank for court and field sports like football, tennis, soccer and basketball.

📝Perform each move for 60 seconds of work with 30 seconds of rest between moves. Move 3 is shown first FYI:

1. Bear Crawl
2. Running in Place
3. Lateral Bear Crawl (30 seconds/side)
4. Lateral Lunges (30 seconds/side)
5. Alternating Reverse Lunges
6. Alternating Forward Lunges 
7. Shuffles (30 seconds/side)
8. Bound to Backward Hops
9. Skater Jumps (30 seconds/side)
10. Backpedals (30 seconds/side)

✅That's 1 round. Do 1 round as a starter or finisher, a quickie, or for active recovery. Do 2-3 rounds for a full workout, resting 2-3 minutes between rounds.

You can get my resistance bands here:

https://www.gardenofgainz.com/equipment#/resistance-bands-1

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/

🔥SINGLE-DUMBBELL TRIFECTA FAT LOSS COMPLEX!

🤯A complex is where you perform multiple moves back-to-back-to-back with little to no rest between moves and using the same training tool. They allow you to get a shit-ton of work done in a short period of time for a maximum fat-burning, muscle-building, and metabolism-boosting response. And the best complexes place the most challenging move first with a built-in warmup so you can get in and out of the gym and on with your day ASAP!

🧠This complex features 3 unilateral moves you'll seamlessly flow between (6 total). Perform each move for 45 seconds of work with little to no rest between moves:

1. Break-Dancer Row to Press- Left Arm
2. Break-Dancer Row to Press- Right Arm
3. 1-Arm Contralateral Hip-Hinge to Curl to Press- Left Leg, Right Arm
4. 1-Arm Contralateral Hip-Hinge to Curl to Press- Right Leg, Left Arm
5. Rotational Lunge to Lateral Lunge- Left Side
6. Rotational Lunge to Lateral Lunge- Right Side

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

Every month I create a new killer fat loss program with minimal equipment for my TDBJ members. You’ll get way better results on a program than just doing random, stand-alone workouts. Get a FREE 3-DAY TRIAL today:

https://www.thedailybj.com/

Enjoy!

BJG

20-Minute Calorie-Crushing Dumbbells Circuit!

🤯Munch on these metabolic combos you can do at home or take to the gym! Perform each move for 90 seconds of work with 30 seconds of rest between moves:

1. Tall Kneeling Hammer 🔨 Curl to Front Raise
2. 1-Arm Side Bend to Lateral Lunge- Left Side
3. 1-Arm Side Bend to Lateral Lunge- Right Side
4. Bulgarian Hip-Hinge to Reverse Fly- Left Side
5. Bulgarian Hip-Hinge to Reverse Fly- Right Side
6. Bulgarian Split Squat to Lateral Raise- Left Side
7. Bulgarian Split Squat to Lateral Raise- Right Side
8. Fly to Pullover
9. Row to Good-Morning
10. Front Squat to Arnold Press

📝That's 1 round that takes 20 minutes to complete. Do 1, 2, or 3 rounds based on schedule and fitness level.

🏡For more home workouts 💪🏼 you can take to the gym, get a free 3-day trial of TheDailyBJ.com! It's the ONLY place to access all my latest & greatest programs:

https://www.thedailybj.com/

🔥BANDS & BELLS METCON CIRCUIT!

🤯Melt fat and turbo-charge your metabolism with this 6-move circuit using resistance bands and kettlebells. Perform each move for max reps in 45 seconds with 15 seconds of rest between moves. For best results, wear pink flamingo spandex shorts.

1. Double-Banded Jack Pull-Aparts
2. Banded Kettlebell Swings
3. Band Split Thruster- Left Leg
4. Band Split Thruster- Right Leg
5. Kettlebell Halo to Squat
6. Kettlebell Goblet Clean to Reverse Lunge

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

Get my bands here:

https://www.gardenofgainz.com/equipment/#/resistance-bands-1/

🏡Get a free 3-day trial to my monthly at-home fat loss programs here:

https://www.thedailybj.com/

🔥10-MOVE BARBELL CONDITIONING CIRCUIT!

🔥10-MOVE BARBELL CONDITIONING CIRCUIT!

🤯Choose your work-to-rest ratio based on your loading selection or fitness level. Go 30 seconds on, 30 seconds off with heavier loads or for intermediate fitness levels. Go 40 seconds on, 20 seconds off with lighter loads or for advanced fitness levels. The 5th move is shown first FYI.

1. V-Sit Presses
2. Goblet Squat Hold
3. 1-Arm Side-Facing Rows- Left Side
4. 1-Arm Side-Facing Rows- Right Side
5. MMA High-Knee Strikes
6. Alternating Lateral Lunge Jumps
7. Jack Presses
8. Skater Jumps
9. Hinging Alternating Lunge Jumps
10. Clean & Press to Fingal's Fingers

📝That's 1 round. Perform a single round as a starter or finisher. Perform 2-4 rounds for a full-blown one-sided barbell workout that will melt your face off.

💡You can do this workout by placing any barbell into the corner of a wall or landmine post. But I highly recommended using the WAR HAMMER 🔨 attachment that you can quickly attach to any barbell to create more space and separation from the bar and plates. It's also more user-friendly for gripping and transitioning between hands. The only move I wouldn't do without the WAR HAMMER 🔨 attachment is the 10th and final move.

🍊Get 10% off this attachment and all Purmotion products with my coupon code:

TheDailyBJ

💥30-REP KETTLEBELL KAOS COMPLEX!

💥30-REP KETTLEBELL KAOS COMPLEX!

🤯Perform 5 reps of each move with little to no rest between moves:

1. Jumps
2. Hang Snatches
3. Hang Goblet Cleans
4. Goblet Squats
5. Swings
6. Close-Grip Pushups

📝Try to complete all 30 reps in a minute or less. Rest a minute. That's 1 round. Perform 5-10 rounds for an anytime, anywhere total body fat loss & metabolic conditioning workout. Make it harder by increasing the weight or adding a rep to each move. Make it easier by cutting the snatches (most technical) and/or pushups.

🏡For more minimal equipment home workouts that you can take to the gym, go to 💻📲 TheDailyBJ.com!

🔥20-MINUTE TOTAL-BODY SINGLE-SIDED SHOULDER COMPLEX!

🔥20-MINUTE TOTAL-BODY SINGLE-SIDED SHOULDER COMPLEX!

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

1️⃣Crab🦀Press
2️⃣Bear🐻Row
3️⃣Curl to Press
4️⃣Overhead Reverse Lunge

📝Rest 30-60 seconds, switch sides, and repeat. That’s 1 round. Do up to 4 total rounds.

🏡For more killer home workouts 💪🏼 that you can take to the gym, go to 💻📲TheDailyBJ.com.

🦍6-12 SILVERBACK SUPERSET!

🦍6-12 SILVERBACK SUPERSET!

🏈Just because you don’t ball 🏀 anymore doesn’t mean you still can’t train like a baller!🤯Perform 5 sets of the following pull/push superset with 30-60 seconds rest between moves:

1️⃣Dual Landmine Power Cleans @ 6 reps 
2️⃣Landmine Presses @ 12 reps

📝The times I’m most unmotivated to train are when I’ve strayed the most from my roots. But now I build strength & power with better training tools and a smarter exercise selection that won’t cost my body over the long-haul.

🍊I'm using the CLEAN & JERK landmine/barbell attachment and DUAL RENEGADE/LANDMINE bars from @purmotion_official.

Get 10% off this equipment and everything site-wide with my coupon code:

TheDailyBJ

🔥BODY-WEIGHT BEAT-DOWN!

🔥BODY-WEIGHT BEAT-DOWN!

🤯Perform each move in the exact order listed as prescribed:

1️⃣Inchworms🐛 @ 2 minutes
2️⃣Moving Split Jumps- Lateral↔️@ 30 seconds 
3️⃣Crab 🦀 Roll @ 2 minutes 
4️⃣Moving Split Jumps- Linear↕️@ 30 seconds 
5️⃣Pistol Pushups (2 or 1-arm) @ 60 seconds (or 30 seconds/side)

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

🏡Want more home workouts💪🏼you can take to the gym? Join 💻📲TheDailyBJ.com today!

And check out my book on bodyweight training YOUR BODY IS YOUR BARBELL on Amazon!