🔥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/

🍑 MY 10 FAVORITE GLUTES EXERCISES!

The gluteal complex consists of the gluteus maximus, minimus, and medius. You absolutely must train your glutes from all angles and force vectors for complete development. This list includes vertical-based moves like squats and hip-hinges, horizontal-based moves like hip-thrusts, lateral moves like hip walks and skater jumps, and rotational moves like hip abductions. Some of these money moves combine multiple force vectors to give you the biggest bang-for-your-buck by leveraging both big resistance bands and mini-bands.

1. Band-Resisted Hip-Thrusts
2. Mini-Band Goblet Squats
3. Mini-Band Hip Walks
4. 1-Arm Contralateral Long-Stance Bulgarian Split Squats
5. Mini-Band Skater Jumps
6. Eccentric-Accentuated Stepups
7. Elevated Reverse Lunges
8. Band-Resisted Dumbbell Hip-Hinges
9. Shoulders and Foot-Elevated 1-Leg Hip Thrusts
10. Mini-Band Hip Abductions

Please note that ROUNDED-BACK BACK EXTENSIONS would have made the list but I don't currently have access to a back extension machine (google it for more info). And like with all muscle groups, use a mix of heavier and lighter loads and all rep ranges for max gainz. Add any combination of these moves to your next workout or leg day, or create your own weekly Glutes Day to plump dat peach in a hurrah!

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/

🔄7-MINUTE SANDBAG SHRED CYCLE!

🤯Customize the work to rest ratio for this sandbags workout based on your fitness level. Start with 30 seconds on, 30 seconds off for each move in the following circuit. Progress to 35s on, 25s off and then 40s on, 20s off:

1. Bridged Pullovers
2. Rainbows 🌈 
3. 1-Leg Hip-Hinges- Left Side
4. 1-Leg Hip-Hinges- Right Side
5. Shoulder Squats- Left Side
6. Shoulder Squats- Right Side
7. Clean to Press

📝That's 1 round. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.

✅And get 15% off these sandbags with my coupon code:

TheDailyBJ

At the following link:

https://www.gardenofgainz.com/equipment#/ultimate-sandbags

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/

💥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/

🦍🦄30-REP REAR DELT RIPPER!

💪🏼Here's an excellent protocol to rip up your rear delts, muscle-up your upper back, and improve posture and performance on nearly every exercises. Perform each move for 10 reps followed by a 10-second hold with little to no rest between moves:

1. Overhand-grip reverse fly
2. Overhand-grip low reverse fly (⬆️arrow-position)
3. Hammer-grip reverse fly

🤯That's 1 round. Do 3-5 rounds. If doing straight sets of this, rest 1-2 minutes between rounds. Otherwise pair it with one or more non-competitive exercises that work different areas of your body.

📝Do this as a starter or finisher or on off-days for active recovery. You can also do it as a filler between sets of presses, dips, pushups, etc. Flooding the upper back with blood can actually improve stability and ultimately performance on moves like heavy presses so it makes a lot of sense to pair them with this rear delt complex.

🏝Go to GardenOfGainz.com to see where to get the resistance cords/cable alternative I'm using in the videos.

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/

🔥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/

💥MY 10 FAVORITE HAMSTRINGS EXERCISES!

🤯By far the biggest request I've gotten is to share my favorite hamstrings (or MAN-STRINGS) exercises. Here are my top 10, using a mix of basic and premium equipment. The key to building your hamstrings is to perform an eclectic mix of knee flexion (leg curls) and hip extension (hip-hinging) moves to work both the low and high hamstrings. Moves like stability ball leg curls kill 2 birds with one stone by training knee flexion while maintaining hip extension, making it the most important move if you had to pick just one.

1. Band Leg Curls 
2. Stability Ball Leg Curls
3. Band-Resisted Rolling Leg Curls
4. Feet-Elevated Hip-Thrusts
5. 1-Arm Bulgarian Hip-Hinges
6. Swings
7. Glute-Ham Raises (GHR) & Russian Leg Curls
8. Wide-Stance Landmine Sumo Hip-Hinges
9. 1-Arm Landmine Hip-Hinges
10. Dual Landmine Hip-Hinges (Parallel & Staggered)

Get my bands here:

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

Get 10% off all Purmotion landmine equipment with my coupon code:

TheDailyBJ

🧠The hamstrings are a very powerful muscle group that leans more fast-twitch so it responds handsomely to lower (3-6) to medium reps (8-12). But like with any muscle group, for max GAINZ use all loads and all rep ranges for best results. I love doing lower reps with high-tension strength moves like GHRs and Hip-Hinges. The band, single-leg, and bodyweight work is great for higher reps for more metabolic stress (pump and burn).

Are you an advanced trainee looking to build serious muscle while staying lean year-round? Then join my online coaching group GORILLACORN GAINZ to follow my exact training plan:

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/