SINGLE-BAND STOMACH-SHREDDER!

YO!

You can get my resistance bands at:

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

My 8th grade football coach used to yell "TUMMY TIME" when we'd do abs. But all all we'd do is 30 crunches. This workout would have been A LOT better. Do each move for 30-60 seconds of work (or 10-20 reps) with 15-30 seconds of rest between moves:

1. Tall Kneeling Stomach Splitters- Left

2. Tall Kneeling Stomach Splitters- Right

3. Side Plank Abduction Rows- Left

4. Side Plank Abduction Rows- Right

5. Plank Rotational Pulldowns- Left

6. Plank Rotational Pulldowns- Right

7. Glute Bridge Hip Flexions- Left

8. Glute Bridge Hip Flexions- Right

9. Hollow-Body 1-Arm Chest Flys- Left

10. Hollow-Body 1-Arm Chest Flys- Right

11. ISO Split Squat Face Pulls- Left

12. ISO Split Squat Face Pulls- Right

That's 1 round. Do a single round as a starter or finisher. Do 2-3 rounds for one of the most epic core, hip, and shoulders workouts you'll ever do. Get some!

Enjoy!

BJG

PS- LOOKING TO BURN FAT? 

Get a FREE 3-DAY TRIAL of my monthly at-home fat loss programs at:

https://www.thedailybj.com/

PPS- LOOKING TO BUILD MUSCLE? 

Join my online coaching group and follow my exact 2019 training plan at:

https://gorillacorngainz.com/

30-30 MAYHEM ABS ASSAULT!

This is a total body workout with a core emphasis using any bodyweight training system you have access to. The hanging movements increase the core stabilization demands substantially, which is why we're using shorter, more intense 30-second work periods. Single-sided (unilateral work) also engages the abs and inner/outer hips & thighs more in addition to strengthening imbalances between sides.

Alternate between 30 seconds of work and 30 seconds of rest for each move in the following circuit:

1. 1-Leg Side Plank ADduction Hold- Left Leg

2. 1-Leg Side Plank ADduction Hold- Right Leg

3. 1-Leg Side Plank ABduction Hold- Left Leg

4. 1-Leg Side Plank ABduction Hold- Right Leg

5. 1-Leg Leg Curl- Left Leg

6. 1-Leg Leg Curl- Right Leg

7. 1-Leg Pushup to Mountain Climber- Left Leg

8. 1-Leg Pushup to Mountain Climber- Right Leg

9. 1:1 Bulgarian Split Squat to Hop- Left Leg

10. 1:1 Bulgarian Split Squat to Hop- Right Leg

That's 1 round. Perform a single round as a starter or finisher. Perform 2-4 rounds for a full workout, resting 1-2 minutes between rounds. See the full IGTV instructional video for a breakdown of each of these moves.

I'm using the AirFit from Purmotion. It's my favorite bodyweight training device since it's the most versatile and comfortable one I've used.

Go to:

https://purmotion.net/product/airfit/

And get 10% off with my coupon code:

TheDailyBJ

🏀8-MOVE STABILITY BALL SHRED CIRCUIT!

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A post shared by BJ Gaddour (@bjgaddour) on Sep 5, 2018 at 9:34am PDT

🤯Boost metabolism, burn fat, and build muscle with a stability ball and a pair of dumbbells! Perform each move for 60 seconds of work with 15 seconds of rest between moves:

1. Leaning Shoulder Press
2. Hack Squat
3. Lying Pullover
4. Shifting Alternating Chest Presses
5. 3-Point Bent-Over Row- Left Arm
6. 3-Point Bent-Over Row- Right Arm
7. Leg Curl
8. Atomic Pushup

✅That's 1 round. Do 3-5 rounds, resting 1-2 minutes between rounds. It's an excellent shoulder-friendly pressing variation you should really try if you have mobility issues.

🏡For more home workouts you can take to the gym, get a free 3-day trial of TheDailyBJ.com today! 💻📲 

https://www.thedailybj.com/

❤️10-MINUTE CARDIO-CORE FINISHER

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A post shared by BJ Gaddour (@bjgaddour) on Aug 21, 2018 at 9:14pm PDT

❤️10-MINUTE CARDIO-CORE FINISHER
➖➖➖➖
1️⃣10 reps twisting skater jumps
2️⃣10 reps t-spine twists- left 
3️⃣10 reps twisting skater jumps
4️⃣10 reps t-spine twists- right

➖➖➖➖
📝That’s 1 round. Do max rounds for time in 10 minutes
➖➖➖➖
🍊I’m using the AirFit bodyweight training pulley system from Purmotion. Get 10% off with my coupon code:
➖➖➖➖
TheDailyBJ
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📝Yes, the comfy slings are much better but you can modify with gymnastics 🤸‍♂️ rings or whatever you have access to.

6-MINUTE MOUNTAIN⛰CLIMBER MASSACRE!

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A post shared by BJ Gaddour (@bjgaddour) on Aug 8, 2018 at 12:11pm PDT

6-MINUTE MOUNTAIN⛰CLIMBER MASSACRE!

🤯Do this is a starter or finisher to smash your abs, arms and shoulders and mobilize your hips!

1️⃣Spider🕷Switch Climbers
2️⃣ISO Hover Spider🕷Climbers
3️⃣Squat Thrust Climbers
4️⃣Side-To-Side Climbers
5️⃣Split Jump Climbers
6️⃣Semi-Circle ⭕️ Climbers

📝Start with 30 seconds on, 30 seconds off. Build to 35-25 then 40-20 if you really want to melt your fucking face off.

💰I’m using the pushup handles from:

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

Doing these with the push-up handles takes pressure off the wrists & shoulders by putting your joints in a better position.

Get $10 off with my coupon code:

TheDailyBJ

🔥30-15 BARBELL BELLY-FAT BLASTER!

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A post shared by BJ Gaddour (@bjgaddour) on Aug 8, 2018 at 10:23am PDT

🔥30-15 BARBELL BELLY-FAT BLASTER!

🤯Perform each move for 30 seconds of work with 15 seconds of rest between moves:

1. 🥋Grappler🍆Situps
2. 🌈Rainbow Cleans🦄 
3. Hot Potato 🥔 Presses
4. 🤡Juggler Rows
5. 🍑1-Arm Drop Split Jerks- Left Side
6. 🍑1-Arm Drop Split Jerks- Right Side
7. 🐻1-Arm Bear Rows- Left Side
8. 🐻1-Arm Bear Rows- Right Side
9. Lateral Sliders 🍔 

😓That’s 1 round. Do 3-5 rounds resting 90-120 seconds between rounds.

📝You can use any barbell placed into a corner of a wall or landmine post. I prefer to add the PURMOTION 🍊WAR HAMMER 🔨 barbell attachment to create more space and separation from the barbell and plates.

💰Get 10% off this attachment and all PURMOTION products with my coupon code:

TheDailyBJ