🤯Boost metabolism, burn fat, and build muscle with a stability ball and a pair of dumbbells! Perform each move for 60 seconds of work with 15 seconds of rest between moves:
1. Leaning Shoulder Press
2. Hack Squat
3. Lying Pullover
4. Shifting Alternating Chest Presses
5. 3-Point Bent-Over Row- Left Arm
6. 3-Point Bent-Over Row- Right Arm
7. Leg Curl
8. Atomic Pushup
✅That's 1 round. Do 3-5 rounds, resting 1-2 minutes between rounds. It's an excellent shoulder-friendly pressing variation you should really try if you have mobility issues.
🏡For more home workouts you can take to the gym, get a free 3-day trial of TheDailyBJ.com today! 💻📲
💥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:
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🧠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/
20-Minute Calorie-Crushing Dumbbells Circuit!
🤯Munch on these metabolic combos you can do at home or take to the gym! Perform each move for 90 seconds of work with 30 seconds of rest between moves:
1. Tall Kneeling Hammer 🔨 Curl to Front Raise
2. 1-Arm Side Bend to Lateral Lunge- Left Side
3. 1-Arm Side Bend to Lateral Lunge- Right Side
4. Bulgarian Hip-Hinge to Reverse Fly- Left Side
5. Bulgarian Hip-Hinge to Reverse Fly- Right Side
6. Bulgarian Split Squat to Lateral Raise- Left Side
7. Bulgarian Split Squat to Lateral Raise- Right Side
8. Fly to Pullover
9. Row to Good-Morning
10. Front Squat to Arnold Press
📝That's 1 round that takes 20 minutes to complete. Do 1, 2, or 3 rounds based on schedule and fitness level.
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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:
🔥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:
🦍MY 10 FAVORITE QUAD EXERCISES!
🤯Don't skip leg day, son! Do any combination of these 10 muscle moves to become QUADZILLA! The quads are most active on knee extension and hip flexion movements. So any squatting or lunging (and leg/knee raises) will target the quads. But these are my 10 favorite quad-builders that are also easy on the knees and back and great for home gym setups. MOVE 2 is shown first FYI!
1. Quad/Close-Stance Bulgarian Split Squats
2. 1-Arm Ipsilateral X-Band Bulgarian Split Squats
3. Extended Bulgarian Split Squats
4. Bandbell Bulgarian Split Squats
5. Goblet Squats (+ Double X-Band)
6. Band-Resisted Forward Lunges
7. Heels-Elevated Squats
8. Band Sissy Squats
9. Self-Assisted Single-Leg Squats
10. Landmine WISHBONE Hack Squat (Get 10% off with coupon code: TheDailyBJ)
Get my bands here:
https://www.gardenofgainz.com/equipment/#/resistance-bands-1/
📝HONORABLE MENTIONS: I also really like biking/cycling, sled pushes, backward sled walking/dragging, backward uphill walking, and leg extensions for quad development.
🧠The quads have a healthy mix of slow and fast-twitch muscle fibers so be sure to use all loads and all rep ranges for max gainz. That being said, I would set a minimum goal of 30-60 seconds of time-under-tension per set if your goal is strictly muscle gain. I even do sets of 1-2+ minutes at a time for serious pump and burn and metabolic stress. I find these protocols not only lead to more muscle gain and less joint stress, but they also bulletproof the joints and prepare your body for small doses of heavier work. It's all about longevity, baby!
Want to build muscle and follow my exact training plan? Join my GORILLACORN GAINZ training program:
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🥛THE CHESTICLES CHISELER!
🤯This is one of my favorite metabolic bodybuilding protocols to build the chesticles of your dreams. Perform each move for max reps with only 15-30 seconds of rest between moves. If it's too hard, just cut the dips and/or the pushups.
1. 1.5-Rep Dips
2. Bottoms-Up Pushups
3. Constant Tension Incline Chest Presses
4. Band/Cable Low Chest Flys
📝That's 1 round. Perform 1 round as a quick finisher. Perform 2-4 rounds for a full chest workout. Rest a full 2-3 minutes between rounds. Once you can consistently get more than 10 reps on the first move, add weight via weight vest or a dip belt.
💰I'm using the Lebert EQualizer dip and pushup bars. Get them here:
https://www.gardenofgainz.com/equipment/#/lebert-equalizers/
Get $40 off with my coupon code:
TheDailyBJ
6 LEG-DAY SANDBAG EXERCISES!
🔥Shock your lower body and mix it up on your next leg day with any combination of these sandbag exercises. They are also great for crushing your core due to the shifting load of a sandbag and the increased stabilization demands.
1. Bear Hug Squat
2. 1-Leg Hinge to Clean
3. Alternating Lateral Lunge to High Pull
4. Alternating Rotational Lunge
5. Split Squat Shoulder Transfer
6. Stepup to Reverse Lunge
🧠I like sets of 10-20 reps or work periods of 30-60 seconds for these moves. The lower body has more slow twitch muscle fibers and responds very well to higher reps or extended time-under-tension. Most of my leg gainz have been from these types of protocols. It's also easier on the joints and better for fat loss and conditioning.
🏝Get my sandbags at the link below:
https://www.gardenofgainz.com/equipment/#/ultimate-sandbags/
And get 15% off with my coupon code:
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Get Stacked Dumbbell Circuit!
💪🏼GET STACKED DUMBBELL CIRCUIT!
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🤯This circuit inserts metabolic bodybuilding stacks for GAINZ within a whole body fat loss circuit for SHRED. Perform each move for 40 seconds of work with 20 seconds of rest between moves:
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1. Alternating Stepups
2. Pulsing Hip-Hinges
3. Side-to-Side Pushups
4. Decline Skullcrushers
5. Alternating Front-Loaded Forward Lunges
6. Pulsing Front-Loaded Squats
7. Alternating Lateral Raises
8. Alternating Rotational Curl to Press
9. Reverse Flys
10. Batwing Rows
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📝That's 1 round. Perform a single round for a quickie or a starter or finisher. Perform 3-5 rounds for a full-blown fitness experience.
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💻📲For more minimal equipments workouts like this that you can do at home 🏡 or take to the gym, join TheDailyBJ.com today for a free 3-day trial:
⭐️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: