🔥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:

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My 13 Favorite Kettlebell Swings!

Kettlebell Swings are an amazing total body exercise to build power and develop the posterior chain: glutes, hamstrings, and back. They are also proven in studies to create a similar cardio and metabolic response as running without as much stress on the joints.

🤯Here are my 13 favorite swing variations. Skier ⛷ Swings are shown first FYI:

1. 2-Arm/Russian 🇷🇺 Swings
2. Skier ⛷ Swings
3. 1-Arm Swings
4. Hand-To-Hand Swings
5. Walking Swings
6. Shuffle Swings
7. 🇺🇸American/Overhead Swings
8. Swing to Sit
9. Band-Resisted Swings
10. Uphill Walking Swings
11. Uphill Shuffle Swings
12. Band-Resisted Swings (Hips-Attached)
13. Lateral Band-Resisted Swings (Hips-Attached)

📝I love mixing between any combination of these exercises for 30 seconds of work and 30 seconds of rest for anywhere from 10-20 minutes.

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/

⭐️DARK-SIDED KETTLEBELL COMPLEXES!

⭐️DARK-SIDED KETTLEBELL COMPLEXES!
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COMPLEX 1
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Perform each move for a minute back-to-back then rest a minute and move on to the next complex:
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1. Goblet Bulgarian Split Squat- Left Leg 
2. Goblet Bulgarian Split Squat- Right Leg
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COMPLEX 2
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Perform each move for a minute back-to-back then rest a minute and go back to the first complex:
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1. Staggered Row to Clean & Press to Snatch- Left Arm
2. Staggered Row to Clean & Press to Snatch- Right Arm
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That's 1 round. Perform 3-5 rounds for an 18-30 minute whole body fat loss workout!

For a free 3-day trial to my monthly minimal equipment fat loss programs, go to:

https://www.thedailybj.com/

🍑5-MOVE LOWER-BODY KETTLEBELL CIRCUIT!

🍑5-MOVE LOWER-BODY KETTLEBELL CIRCUIT!
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🤯Build wheels of steel with this killer kettlebell circuit! Perform each move for 45 seconds with 15 seconds of rest between moves:
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1. See-Saw Lunge- Left Leg
2. See-Saw Lunge- Right Leg
3. Alternating Lateral Lunge to Goblet Clean
4. 1-Arm Bottoms-Up Squat to Press- Left Arm
5. 1-Arm Bottoms-Up Squat to Press- Right Arm
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📝That's 1 round. Do 1-2 rounds as a starter or finisher. Do 3-5 rounds for a full-blown #LegDay!
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🏡Get a free 3-day trial to my monthly fat loss programs at the link below:

https://www.thedailybj.com/

💀BIG 3 BIGFOOT KETTLEBELL WORKOUT!

💀BIG 3 BIGFOOT KETTLEBELL WORKOUT!

💥Do each move for max reps in 40 seconds with little to no rest between moves:

1️⃣Goblet Clean to Squats
2️⃣Swings
3️⃣Sumo Deads

🔥That’s 1 round of hell. Do 3-5 rounds, resting 1-2 minutes between rounds. Make it easier but cutting each work period to 20-30 seconds.

Get a 3-day free trial of my monthly fat loss programs below:

https://www.thedailybj.com/

💥30-REP KETTLEBELL KAOS COMPLEX!

💥30-REP KETTLEBELL KAOS COMPLEX!

🤯Perform 5 reps of each move with little to no rest between moves:

1. Jumps
2. Hang Snatches
3. Hang Goblet Cleans
4. Goblet Squats
5. Swings
6. Close-Grip Pushups

📝Try to complete all 30 reps in a minute or less. Rest a minute. That's 1 round. Perform 5-10 rounds for an anytime, anywhere total body fat loss & metabolic conditioning workout. Make it harder by increasing the weight or adding a rep to each move. Make it easier by cutting the snatches (most technical) and/or pushups.

🏡For more minimal equipment home workouts that you can take to the gym, go to 💻📲 TheDailyBJ.com!