😡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:

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🔥BANDS & BELLS METCON CIRCUIT!

🤯Melt fat and turbo-charge your metabolism with this 6-move circuit using resistance bands and kettlebells. Perform each move for max reps in 45 seconds with 15 seconds of rest between moves. For best results, wear pink flamingo spandex shorts.

1. Double-Banded Jack Pull-Aparts
2. Banded Kettlebell Swings
3. Band Split Thruster- Left Leg
4. Band Split Thruster- Right Leg
5. Kettlebell Halo to Squat
6. Kettlebell Goblet Clean to Reverse Lunge

📝That's 1 round. Perform 3-5 rounds, resting 1-2 minutes between rounds.

Get my bands here:

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

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

https://www.thedailybj.com/

🔥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

💥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!