BODYWEIGHT BURNER COUNTDOWN INTERVALS
WOW January 2020 Week 1: https://tdbj.me/Jan2020wk1
Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule
All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com
Want a DVD-level experience? Join me for an Instagram (@BJGaddour) & YouTube (YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with 24-hour replay!
This is a special countdown interval workout with one of my signature 4-WAY FLOWS:
- Flow from longer to shorter work periods
- Flow from slower to faster tempos
- Flow from lighter to heavier loads
- Flow from easier to harder variations
HERE’S HOW IT WORKS:
- You need your bodyweight & a low box/step, couch, bench, chair, ottoman or couch to elevate your hands onto. A Sandune Stepper is optional but highly recommended. All my gear is at GardenOfGainz.com.
- You alternate between the following 6 moves in this total body metabolic conditioning (MetCon) circuit:
1. Jumping Jacks Variation
2. 1-Leg Elevated Burpees Variation- Left Leg
3. 1-Leg Elevated Burpees Variation- Right Leg
4. Plank to Pushups Variation
5. Lateral Lunges Variation
6. Spider Climber Pushups Variation
- This workout is 40 minutes long, not including an optional 5-10 minute warm-up & cool-down. There are 20 seconds of rest between moves and 1 minute of rest between rounds.
But you start with 60-second work periods in the first round. Then you bump it down by 10 seconds every round until you’re doing just 10-second work periods in the 6th & final round:
ROUND 1: 60-Second Work Periods (9 Minutes)
ROUND 2: 50-Second Work Periods (8 Minutes)
ROUND 3: 40-Second Work Periods (7 Minutes)
ROUND 4: 30-Second Work Periods (6 Minutes)
ROUND 5: 20-Second Work Periods (5 Minutes)
ROUND 6: 10-Second Work Periods (4 Minutes)
Want to learn about THE METHOD BEHIND THE MADNESS!? Listen to THE WEEKLY BJ PODCAST for the creator’s cut!
BANDS BURNER COUNTDOWN INTERVALS
WOW January 2020 Week 2: https://tdbj.me/Jan2020wk2
Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule
All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com
Want a DVD-level experience? Join me for an Instagram (@B...
BANDS BURNER COUNTDOWN INTERVALS
WOW January 2020 Week 2: https://tdbj.me/Jan2020wk2
Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule
All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com
Want a DVD-level experience? Join me for an Instagram (@B...
BANDS BURNER COUNTDOWN INTERVALS
WOW January 2020 Week 2: https://tdbj.me/Jan2020wk2
Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule
All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com
Want a DVD-level experience? Join me for an Instagram (@B...
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