🔥12-MINUTE BODYWEIGHT FAT LOSS WORKOUT!

YO!

🤯Here's a great anytime, anywhere total body fat loss workout! Perform each move for a minute with little to no rest between moves:

1. Hollow-Body Pumps
2. Submaximal Vertical to Broad Jumps
3. Hand-Tap Plank Complex
4. Elevated See-Saw Lunge- Left Leg
5. Elevated See-Saw Lunge- Right Leg
6. Scorpion🦂Pushup

📝Repeat 1-6. That's 1 round that takes 12 minutes to complete. Do 1 round as a starter or finisher or quickie. Do 2-3 rounds for a full workout.

🏖I’m using the Sanddune Stepper for moves 4 & 5:

https://www.gardenofgainz.com/equipment#/new-gallery

Get 10% off with my coupon code:

TheDailyBJ

But modify with any low box 📦, step or phone book 📚

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/

🔄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/

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/

💥10-Minute Landmine Leg Day!

🦍🦄Want to melt fat and hammer your quads, glutes, hamstrings, calves, and adductors? Just place a barbell into a corner of a wall or landmine post and get ready for a complete lower body workout you won’t soon forget!

Landmine training is a safer, more versatile way to perform barbell training. Not only will your body deal with less joint stress, but you can access unique force vectors, angles, and planes of motion you couldn’t otherwise. Perform these moves as a circuit as outlined below or plug any of them into your next leg day for sets of 8-15 reps, the sweet spot for fat loss and muscle gain.

📝Perform each move for 40 seconds with 20 seconds of rest between moves:

1. Ipsilateral Push-Back Split Squat- Left Leg 
2. Ipsilateral Push-Back Split Squat- Right Leg 
3. Contralateral 1-Leg Hip-Hinge- Left Leg
4. Contralateral 1-Leg Hip-Hinge- Right Leg
5. Contralateral 1-Arm Lateral Lunge to Balance- Left Leg, Right Arm
6. Contralateral 1-Arm Lateral Lunge to Balance- Right Leg, Left Arm
7. Lineman Squats
8. Close to Wide-Stance Hip-Hinges
9. Pulsing Goblet Squats
10. Side-to-Side Sumo Deadlift Jumps

🤯That’s 1 round. Perform a single round as a starter or finisher. Perform 2-4 rounds for a full lower body workout, resting 2-3 minutes between rounds.

🍊Though you don’t need it, I highly recommend adding the Purmotion WAR HAMMER landmine/barbell attachment shown in the video.

It will allow you to create more space and separation from the barbell and plates plus it provides better gripping and racking options. You can choose between a short and long attachment but I recommend the long for lower body training since it works really well for placing the handle on your shoulders.

Get 10% off with my coupon code:

TheDailyBJ

At the following link:

https://purmotion.net/product/war-hammers/

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/

💪🏼MY 10 FAVORITE SHOULDERS EXERCISES!

🤯No matter what your gender, building bigger, more symmetrical shoulders will arguably impact your physique more than any other muscle group. The deltoids are comprised of 3 heads: anterior (front), medial (side), and posterior (rear). Keep in mind that the anterior head tends to dominate for most people due to all of those pushups and chest presses over the years. So prioritize the lateral and rear heads in your training for injury prevention, improved posture and performance, and aesthetics.

1. Dumbbell (DB) Arnold Presses
2. Bandbell Behind-The-Neck Presses
3. Barbell Full-Frontal 🍆 Raises
4. Band/Cable/DB Reverse Fly Variations
5. Band/Cable/DB Lateral Raise Variations
6. Band/Cable/DB Scaption/Front Raise Variations
7. Band Upright Row-Aparts
8. Landmine Presses
9. Landmine Lateral Raises
10. DUAL RENEGADE Purmotion Hang Snatches

🧠The key 🔑 to maximally developing any muscle group is to use a healthy mix of heavier and lighter loads and all rep ranges (low, medium, and high). I like Arnold Presses, Landmine Presses, and Hang Snatches for lower reps (3-5) and medium reps (6-10). I like medium to higher reps (8-12+) for all the other moves. Don't be afraid to start your workouts with the single-joint isolation moves to pre-fatigue certain areas and stimulate weak areas when you're most fresh and focused. It also allows lighter loads to go a longer way the rest of the training session. And if you have to pick just one move, the rotational nature of the Arnold Press works all 3 heads of the shoulders and has the biggest bang for your buck!

Get 10% off all Purmotion barbell/landmine equipment using my coupon code:

TheDailyBJ

🏝And go to GardenOfGainz.com to see where to get all my equipment and get exclusive discounts via coupon code!

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/

❤️15-MINUTE CARDIO CIRCUIT MAXIMUS!

🤯If you hate traditional cardio or detest logging endless miles on the treadmill, mix it up with this 10-move resistance band training circuit. Not only is this sequence a lot more fun, but all of the stop and go and change of direction will turbocharge your metabolism, bulletproof your lower body, and make you more athletic. These drills are straight money in the metabolic bank for court and field sports like football, tennis, soccer and basketball.

📝Perform each move for 60 seconds of work with 30 seconds of rest between moves. Move 3 is shown first FYI:

1. Bear Crawl
2. Running in Place
3. Lateral Bear Crawl (30 seconds/side)
4. Lateral Lunges (30 seconds/side)
5. Alternating Reverse Lunges
6. Alternating Forward Lunges 
7. Shuffles (30 seconds/side)
8. Bound to Backward Hops
9. Skater Jumps (30 seconds/side)
10. Backpedals (30 seconds/side)

✅That's 1 round. Do 1 round as a starter or finisher, a quickie, or for active recovery. Do 2-3 rounds for a full workout, resting 2-3 minutes between rounds.

You can get my resistance bands here:

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

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/

🔥SINGLE-DUMBBELL TRIFECTA FAT LOSS COMPLEX!

🤯A complex is where you perform multiple moves back-to-back-to-back with little to no rest between moves and using the same training tool. They allow you to get a shit-ton of work done in a short period of time for a maximum fat-burning, muscle-building, and metabolism-boosting response. And the best complexes place the most challenging move first with a built-in warmup so you can get in and out of the gym and on with your day ASAP!

🧠This complex features 3 unilateral moves you'll seamlessly flow between (6 total). Perform each move for 45 seconds of work with little to no rest between moves:

1. Break-Dancer Row to Press- Left Arm
2. Break-Dancer Row to Press- Right Arm
3. 1-Arm Contralateral Hip-Hinge to Curl to Press- Left Leg, Right Arm
4. 1-Arm Contralateral Hip-Hinge to Curl to Press- Right Leg, Left Arm
5. Rotational Lunge to Lateral Lunge- Left Side
6. Rotational Lunge to Lateral Lunge- Right Side

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

Every month I create a new killer fat loss program with minimal equipment for my TDBJ members. You’ll get way better results on a program than just doing random, stand-alone workouts. Get a FREE 3-DAY TRIAL today:

https://www.thedailybj.com/

Enjoy!

BJG

🦍🦄30-REP REAR DELT RIPPER!

💪🏼Here's an excellent protocol to rip up your rear delts, muscle-up your upper back, and improve posture and performance on nearly every exercises. Perform each move for 10 reps followed by a 10-second hold with little to no rest between moves:

1. Overhand-grip reverse fly
2. Overhand-grip low reverse fly (⬆️arrow-position)
3. Hammer-grip reverse fly

🤯That's 1 round. Do 3-5 rounds. If doing straight sets of this, rest 1-2 minutes between rounds. Otherwise pair it with one or more non-competitive exercises that work different areas of your body.

📝Do this as a starter or finisher or on off-days for active recovery. You can also do it as a filler between sets of presses, dips, pushups, etc. Flooding the upper back with blood can actually improve stability and ultimately performance on moves like heavy presses so it makes a lot of sense to pair them with this rear delt complex.

🏝Go to GardenOfGainz.com to see where to get the resistance cords/cable alternative I'm using in the videos.

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/

🔥15-MINUTE BARBELL ABS-BLASTER!

🤯Try this terrific total body circuit with a core training emphasis. Just place a barbell into the corner of a wall or a landmine post and get to work! Perform each move for 40 seconds of work and 20 seconds of rest:

1. Abs Rollouts- to the Left
2. Abs Rollouts- to the Right
3. ISO Squat Presses
4. Rolling Overhead 1-Arm Pushup- Left
5. Rolling Overhead 1-Arm Pushup- Right
6. Row to Rotational Clean- Left
7. Row to Rotational Clean- Right
8. Rolling Archer 1-Arm Pushup- Left
9. Rolling Archer 1-Arm Pushup- Right
10. Contralateral Hip-Hinge to Row- Left Leg, Right Arm
11. Contralateral Hip-Hinge to Row- Right Leg, Left Arm
12. Bottom-Half Turkish Get-Up- Left
13. Bottom-Half Turkish Get-Up- Right
14. Reverse Lunge to Press Passes- Left Leg
15. Reverse Lunge to Press Passes- Right Leg

📝That's 1 round. Perform 1, 2, or 3 rounds based on schedule and fitness level.

✅I highly recommend adding the PURMOTION WAR HAMMER 🔨 barbell/landmine attachment. It allows for more space and separation from the bar and plates. Plus it's more grip-friendly. It comes in a short (less expensive) and long version. If I had to pick one, it would the long version because it allows you to place it on your shoulders for squats and lunges (with the option of a bar pad).

🍊Get 10% off this attachment and all PURMOTION equipment with my coupon code:

TheDailyBJ

🏝And see all of my gear at GardenOfGainz.com!

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/