💥10-Minute Landmine Leg Day!

🦍🦄Want to melt fat and hammer your quads, glutes, hamstrings, calves, and adductors? Just place a barbell into a corner of a wall or landmine post and get ready for a complete lower body workout you won’t soon forget!

Landmine training is a safer, more versatile way to perform barbell training. Not only will your body deal with less joint stress, but you can access unique force vectors, angles, and planes of motion you couldn’t otherwise. Perform these moves as a circuit as outlined below or plug any of them into your next leg day for sets of 8-15 reps, the sweet spot for fat loss and muscle gain.

📝Perform each move for 40 seconds with 20 seconds of rest between moves:

1. Ipsilateral Push-Back Split Squat- Left Leg 
2. Ipsilateral Push-Back Split Squat- Right Leg 
3. Contralateral 1-Leg Hip-Hinge- Left Leg
4. Contralateral 1-Leg Hip-Hinge- Right Leg
5. Contralateral 1-Arm Lateral Lunge to Balance- Left Leg, Right Arm
6. Contralateral 1-Arm Lateral Lunge to Balance- Right Leg, Left Arm
7. Lineman Squats
8. Close to Wide-Stance Hip-Hinges
9. Pulsing Goblet Squats
10. Side-to-Side Sumo Deadlift Jumps

🤯That’s 1 round. Perform a single round as a starter or finisher. Perform 2-4 rounds for a full lower body workout, resting 2-3 minutes between rounds.

🍊Though you don’t need it, I highly recommend adding the Purmotion WAR HAMMER landmine/barbell attachment shown in the video.

It will allow you to create more space and separation from the barbell and plates plus it provides better gripping and racking options. You can choose between a short and long attachment but I recommend the long for lower body training since it works really well for placing the handle on your shoulders.

Get 10% off with my coupon code:

TheDailyBJ

At the following link:

https://purmotion.net/product/war-hammers/

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/

💪🏼MY 10 FAVORITE SHOULDERS EXERCISES!

🤯No matter what your gender, building bigger, more symmetrical shoulders will arguably impact your physique more than any other muscle group. The deltoids are comprised of 3 heads: anterior (front), medial (side), and posterior (rear). Keep in mind that the anterior head tends to dominate for most people due to all of those pushups and chest presses over the years. So prioritize the lateral and rear heads in your training for injury prevention, improved posture and performance, and aesthetics.

1. Dumbbell (DB) Arnold Presses
2. Bandbell Behind-The-Neck Presses
3. Barbell Full-Frontal 🍆 Raises
4. Band/Cable/DB Reverse Fly Variations
5. Band/Cable/DB Lateral Raise Variations
6. Band/Cable/DB Scaption/Front Raise Variations
7. Band Upright Row-Aparts
8. Landmine Presses
9. Landmine Lateral Raises
10. DUAL RENEGADE Purmotion Hang Snatches

🧠The key 🔑 to maximally developing any muscle group is to use a healthy mix of heavier and lighter loads and all rep ranges (low, medium, and high). I like Arnold Presses, Landmine Presses, and Hang Snatches for lower reps (3-5) and medium reps (6-10). I like medium to higher reps (8-12+) for all the other moves. Don't be afraid to start your workouts with the single-joint isolation moves to pre-fatigue certain areas and stimulate weak areas when you're most fresh and focused. It also allows lighter loads to go a longer way the rest of the training session. And if you have to pick just one move, the rotational nature of the Arnold Press works all 3 heads of the shoulders and has the biggest bang for your buck!

Get 10% off all Purmotion barbell/landmine equipment using my coupon code:

TheDailyBJ

🏝And go to GardenOfGainz.com to see where to get all my equipment and get exclusive discounts via coupon code!

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/

🔥15-MINUTE BARBELL ABS-BLASTER!

🤯Try this terrific total body circuit with a core training emphasis. Just place a barbell into the corner of a wall or a landmine post and get to work! Perform each move for 40 seconds of work and 20 seconds of rest:

1. Abs Rollouts- to the Left
2. Abs Rollouts- to the Right
3. ISO Squat Presses
4. Rolling Overhead 1-Arm Pushup- Left
5. Rolling Overhead 1-Arm Pushup- Right
6. Row to Rotational Clean- Left
7. Row to Rotational Clean- Right
8. Rolling Archer 1-Arm Pushup- Left
9. Rolling Archer 1-Arm Pushup- Right
10. Contralateral Hip-Hinge to Row- Left Leg, Right Arm
11. Contralateral Hip-Hinge to Row- Right Leg, Left Arm
12. Bottom-Half Turkish Get-Up- Left
13. Bottom-Half Turkish Get-Up- Right
14. Reverse Lunge to Press Passes- Left Leg
15. Reverse Lunge to Press Passes- Right Leg

📝That's 1 round. Perform 1, 2, or 3 rounds based on schedule and fitness level.

✅I highly recommend adding the PURMOTION WAR HAMMER 🔨 barbell/landmine attachment. It allows for more space and separation from the bar and plates. Plus it's more grip-friendly. It comes in a short (less expensive) and long version. If I had to pick one, it would the long version because it allows you to place it on your shoulders for squats and lunges (with the option of a bar pad).

🍊Get 10% off this attachment and all PURMOTION equipment with my coupon code:

TheDailyBJ

🏝And see all of my gear at GardenOfGainz.com!

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/

💥16-MINUTE 8-MOVE BELL 🛎 & BODYWEIGHT BEATDOWN!

💥16-MINUTE 8-MOVE BELL 🛎 & BODYWEIGHT BEATDOWN!
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🤯3 of my favorite training tools in one total-body fat-burning & muscle-building workout! Do each move for 90 seconds with 30 seconds rest between moves:
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1️⃣1-Arm Hip-Hinge + Row- Left Leg
2️⃣1-Arm Hip-Hinge + Row- Right Leg
3️⃣Offset Reverse Lunge to Balance- Left Leg
4️⃣Offset Reverse Lunge to Balance- Right Leg
5️⃣Staggered Row to Clean- Left Leg
6️⃣Staggered Row to Clean- Right Leg
7️⃣Hanging Plank Walk 
8️⃣Hanging Leg Curls
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🏝Go to GardenOfGainz.com to see where I get all my equipment and get discounts with my coupon code: TheDailyBJ

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🏡For more minimal equipment home workouts 💪🏼 you can take to the gym, join 💻📲TheDailyBJ.com today!

💥DOUBLE-BARBELL TOTAL-BODY METCON CIRCUIT!

💥DOUBLE-BARBELL TOTAL-BODY METCON CIRCUIT!
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🔥This workout is all about moving light weight FAST 💨! Perform each move for 30 seconds with 30 seconds rest between moves:
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1. Push-Back Split Squats- Left 
2. Push-Back Split Squats- Right
3. Hammer 🔨 Curl to Press 
4. Toe Deadlifts 
5. Hang Jump to Clean to Snatch 
6. Sprinter Deadlifts 
7. See-Saw Bent-Over Rows
8. See-Saw Presses
9. See-Saw Upright Rows 
10. Rainbow 🌈 Chest Fly ➖➖➖➖
📝That's 1 round. Perform up to 3 total rounds.
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🍊Get 10% off these 37-pound plate-loaded Purmotion DUAL RENEGADE/LANDMINE BARS with my coupon code:
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TheDailyBJ
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🤯Beyond being able to place 2 additional barbells into separate landmine posts and being able to store the orange renegade bars vertically, you can also store barbells and weight plates on the RENEGADE RACK itself. It creates such a small footprint and is really ideal for home gyms and small-space boutique gyms (and of course, full-scale strength and conditioning facilities). Plus, the swiveling handles allow for smooth transitions and extra versatility.
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🦄Yes, most people or gyms don't have these. But 10 years ago most people didn't use kettlebells or sandbags or do hip-thrusts... and now you see them everywhere. If it's legit, eventually it hits a tipping point. Just remember where you saw this equipment first, baby!

🔥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

🦍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

🔥30-15 BARBELL BELLY-FAT BLASTER!

🔥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

Lethal Landmine Circuit!

A post shared by BJ Gaddour (@bjgaddour) on

Place a barbell into the corner of a wall or landmine post and use the other side for the best and safest fat-burning barbell workout off your life! The 9th move is shown first one shown in the video above FYI. Perform each move for 25 seconds of work with 5 seconds of rest between moves:

1. 1-Arm Split Jerks- Left Side

2. 1-Arm Split Jerks- Right Side

3. 1-Arm Rotational Cleans- Left Side

4. 1-Arm Rotational Cleans- Right Side

5. Offset Alternating Reverse Lunges- Left Side

6. Offset Alternating Reverse Lunges- Right Side

7. Grappler's Hip Toss

8. Weighted Jumps

9. Shuffle Presses

10. Thrusters

You can use any barbell place into a corner of a wall or landmine post. I prefer to add the 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