🔄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/

😡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/

Sandman Complex!

A post shared by BJ Gaddour (@bjgaddour) on

💀Bags or bells? Pick your poison! Or mix between both options 💪🏼

1 Clean
1 Squat to Press
2 Alternating Reverse Lunges (1/side)

📝That's 1 rep. Set the clock for 2 minutes and do as many quality reps as you can. That's 1 round. Do 3-5 rounds, resting 1-2 minutes between rounds.

Click the link below to get my sandbags:

ULTIMATE SANDBAGS