🔥4-MOVE INFERNO DUMBBELL & MINI-BAND CIRCUIT!
Wrap a mini-band above your knees to make your hips work harder and improve form and range of motion.
Perform each move for 60 seconds of work with 15 seconds of rest between moves:
1. Dumbbell Mini-Band Linear Bear Crawls
2. Dumbbell Mini-Band Hip-Hinges
3. Dumbbell Mini-Band Lateral Bear Crawls
4. Dumbbell Mini-Band Front Squats
That's 1 round. Perform 3-5 rounds, resting a minute between rounds. I highly recommend mixing between a lighter and heavier pair of dumbbells based on the exercise. I used a pair of 25-pound dumbbells for the crawls and a pair of 50-pound dumbbells for the hinges and squats.
Enjoy!
BJG
🔥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:
Enjoy!
BJG
🔥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.
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