🔥MINI-BAND WALK🚶& CRAWL🐻COMPLEX

🔥MINI-BAND WALK🚶& CRAWL🐻COMPLEX FOR ONE HELLUVA SHOULDER & HIP WARMUP!

🤯Place a light mini-band around your wrists and a heavier mini-band just above your knees. Then perform this walk and crawl complex to activate 💡all your key 🔑 shoulder and hip stabilizers!

1️⃣Linear Bear 🐻 Crawl
2️⃣Linear Hip Walk
3️⃣Lateral Bear 🐻 Crawl
4️⃣Lateral Hip Walk

Get my mini-bands at the link below:

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

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🔥ISO PRE-FATIGUE PUMP & BURN WORKOUT!

🔥ISO PRE-FATIGUE PUMP & BURN WORKOUT!

🤯Adding a 10-30 second isometric hold to the beginning of a set is a great way to spark new muscle growth and make lighter loads go a longer way. It's also a really valuable tool for developing a better mind-muscle connection to stubborn/lagging muscle groups and it will fortify your joints.

💥Perform a 10-30 second isometric hold immediately followed by max reps for each move in the following circuit, resting 30-60 seconds or as needed between moves:

1. Bulgarian Split Squat- Left Leg
2. Bulgarian Split Squat- Right Leg
3. Pushup
4. Pullup
5. Bulgarian Hip-Hinge- Left Leg
6. Bulgarian Hip-Hinge- Right Leg
7. Overhead Press
8. Goblet Squat
9. Bent-Over Row
10. Weighted Jumps

📝That's 1 round. Do 2-4 rounds, resting 1-2 minutes between rounds.

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https://www.thedailybj.com/

My 10 Favorite Farmer's Walks!

👨‍🌾 MY TOP 10 FARMER'S WALK VARIATIONS!

🤯Farmer's walk or carries are a great way to strengthen your core, shoulders, back and grip while also improving your gait. Here are my 10 favorite variations to mix into your training:

1. 💥Kettlebell 1-Arm Bottoms-Up Carry
2. 🐶Zercher Carry (Boxer or Barbell)
3. Sandbag Shoulder Carry
4. Bandbell Overhead Carry
5. Uneven Barbell Overhead Carry (Purmotion Joust Bar - 10% off with coupon code “The Daily BJ”)
6. Duck Walk Carry
7. Goblet Carry
8. Mini-Band Front Rack Lateral Carry
9. Wheelbarrow Carries (Purmotion Dragster + Clean & Jerk Bar - 10% off with coupon code “The Daily BJ”)
10. 40-Lbs. Thor's Hammer 🔨 Carry

📝Use heavy loads for sets of 30 seconds with 90-120 seconds of rest between sets. Use medium loads for 60 seconds with 60 seconds of rest between sets. Use lighter loads for 2+ minutes, resting only as needed. You can also plug any of these moves into a whole body circuit as a core or shoulder exercise.

Get a 3-day free trial of my monthly fat loss programs at the new & improved TheDailyBJ.com the link below:

https://www.thedailybj.com/

🏖6-PACK SAND-BLASTER!

🏖6-PACK SAND-BLASTER!

🤯Upgrade your core training with sandbags! The shifting nature of a sandbag turbocharges muscular activation and joint stabilization all over your trunk, hips, and shoulders. Plug any of these moves into a circuit as a core exercise or do them in order for 30 seconds on, 30 seconds off:

1. Plank Drags
2. Shoveling 
3. Crossover Plyo Pushups
4. Around The Worlds 🌏 
5. Bear 🐻 Drags- Left Arm
6. Bear 🐻 Drags- Right Arm

That’s 1 round. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting a minute between rounds.

💰Get 15% off MY SANDBAGS with my coupon code:

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🔥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!

🔥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.

🏡For more killer home workouts 💪🏼 that you can take to the gym, go to 💻📲TheDailyBJ.com.

🦍6-12 SILVERBACK SUPERSET!

🦍6-12 SILVERBACK SUPERSET!

🏈Just because you don’t ball 🏀 anymore doesn’t mean you still can’t train like a baller!🤯Perform 5 sets of the following pull/push superset with 30-60 seconds rest between moves:

1️⃣Dual Landmine Power Cleans @ 6 reps 
2️⃣Landmine Presses @ 12 reps

📝The times I’m most unmotivated to train are when I’ve strayed the most from my roots. But now I build strength & power with better training tools and a smarter exercise selection that won’t cost my body over the long-haul.

🍊I'm using the CLEAN & JERK landmine/barbell attachment and DUAL RENEGADE/LANDMINE bars from @purmotion_official.

Get 10% off this equipment and everything site-wide with my coupon code:

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🔥BODY-WEIGHT BEAT-DOWN!

🔥BODY-WEIGHT BEAT-DOWN!

🤯Perform each move in the exact order listed as prescribed:

1️⃣Inchworms🐛 @ 2 minutes
2️⃣Moving Split Jumps- Lateral↔️@ 30 seconds 
3️⃣Crab 🦀 Roll @ 2 minutes 
4️⃣Moving Split Jumps- Linear↕️@ 30 seconds 
5️⃣Pistol Pushups (2 or 1-arm) @ 60 seconds (or 30 seconds/side)

📝That’s 1 round. Do 3-5 rounds, resting 1-2 minutes between rounds.

🏡Want more home workouts💪🏼you can take to the gym? Join 💻📲TheDailyBJ.com today!

And check out my book on bodyweight training YOUR BODY IS YOUR BARBELL on Amazon!