🔥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/

😡MAD-MINUTE METABOLIC-MELTDOWNS!

💩My white shorts turn into brown shorts after this bad boy! And my SpeedShred and StreamFIT fans will remember this one! The MAD MINUTE has been one of my most popular metabolic training templates over the years. It's 3 moves that work your whole body done for 20 seconds each back-to-back-to-back for one minute of maniacal metabolic mayhem. Done right, it's so challenging you absolutely must rest a full minute between rounds. I've since modified and improved the template by adding a short 5-second rest and transition period between moves to max out the intensity and make sure you get a full 20 seconds on each drill.

✅OPTION A- Beginner Bodyweight

- Perform each move for 20 seconds of work with 5 seconds of rest between moves:

1. Skater Jumps
2. Mountain Climbers
3. Drop Squats

- That's 1 round. Perform 5-10 rounds, resting 1 minute between rounds.

✅OPTION B- Advanced Bodyweight

- Perform each move for 20 seconds of work with 5 seconds of rest between moves:

1. Pullups (or Inverted Rows)
2. Pushup to Superman Pushup
3. Split Tuck Jumps

- That's 1 round. Perform 5-10 rounds, resting 1 minute between rounds.

✅OPTION C- Sandbag

- Perform each move for 20 seconds of work with 5 seconds of rest between moves:

1. Cleans
2. Overhead Presses
3. Front Squats

- That's 1 round. Perform 5-10 rounds, resting 1 minute between rounds.

🏝Go to GardenOfGainz.com to see where to get my sandbags for a discount!

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/

🔥6-MOVE 30-MINUTE BODYWEIGHT FAT-BURNER!

😘Here's a great anytime, anywhere damage control workout for Labor Day Weekend. Perform each move for a minute with little to no rest between moves:

1. Dive-Bomber Pushup
2. Skater Jump to Hip-Hinge
3. Rolling Plank
4. Lunge to Lunge Jump
5. Walkout to Plyo Pushup
6. 3-Position In-And-Outs

📝That's 1 round. Do up to 5 total rounds, resting a minute between rounds.

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

https://www.thedailybj.com/

💥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!

❤️10-MINUTE CARDIO-CORE FINISHER

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

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📝That’s 1 round. Do max rounds for time in 10 minutes
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🍊I’m using the AirFit bodyweight training pulley system from Purmotion. Get 10% off with my coupon code:
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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.

🔥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!

6-MINUTE MOUNTAIN⛰CLIMBER MASSACRE!

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

Top 10 Bodyweight Strength Training Exercises

A post shared by BJ Gaddour (@bjgaddour) on

Yes, there are other moves but these are the ones that normal humans can do. Pistols, muscle-ups, levers, and planches are for aliens 👽. There are 5 upper body and 5 lower body moves. Alternate between the upper and lower body moves to minimize rest periods and get more done in less time, unless you prefer an upper and lower body day separately. In that case, alternate push and pull moves or left side/right side.

 I'm also using a slow and controlled tempo which is ideal for building strength and muscle mass, especially with bodyweight-only exercises. You can make these moves harder by adding a weight vest or dumbbells where applicable. You can also utilize body angle and leverage progressions as outlined in my book YOUR BODY IS YOUR BARBELL available on Amazon.

1. Extended Pike Pushups

2. Stepups

3. Inverted Rows

4. Bulgarian Split Squats

5. Extended Pushups

6. Bulgarian Hip-Hinges

7. Chinups

8. 1-Leg Hip Thrusts

9. Dips

10. 1-Leg Box Squats

Want the parallel bars I'm using for the dips and rows? Want the pushup handles I'm using for the pushups? Click the link below:

Parallel Bars and Pushup Handles

And use my coupon code to get $40 off:

TheDailyBJ