FREE Beginner Bootcamp
New to BJ's workouts? Start here! This progressive 4-week program will get your body ready for the higher-intensity routines in our monthly programs.
Download the companion PDFs here:
Workout 1 – http://tdbj.me/tdbj-beginner-1
Workout 2 – http://tdbj.me/tdbj-beginner-2
Workout 3 – http://tdbj.me/tdbj-beginner-3
Printer Friendly – http://tdbj.me/bb-paper
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Monday: Workout 1
In Week 1, perform each exercise for 30 seconds of work with 30 seconds of rest between moves. In Week 2, it’s 35 seconds of work & 25 seconds of rest. In Week 3, it’s 40 seconds of work & 20 seconds of rest. In Week 4, it’s 45 seconds of work & 15 seconds of rest.
1. Band Pull-Aparts
2. Hand... -
Wednesday: Workout 2
In Week 1, perform each exercise for 30 seconds of work with 30 seconds of rest between moves. In Week 2, it’s 35 seconds of work & 25 seconds of rest. In Week 3, it’s 40 seconds of work & 20 seconds of rest. In Week 4, it’s 45 seconds of work & 15 seconds of rest.
1. Dumbbell Bear Rows
2. Du... -
Friday: Workout 3
In Week 1, perform each exercise for 30 seconds of work with 30 seconds of rest between moves. In Week 2, it’s 35 seconds of work & 25 seconds of rest. In Week 3, it’s 40 seconds of work & 20 seconds of rest. In Week 4, it’s 45 seconds of work & 15 seconds of rest.
1. Hollow-Body Hold
2. Dumb... -
Workout 1 Cheatsheet – Beginner Bootcamp
274 KB
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Workout 2 Cheatsheet – Beginner Bootcamp
241 KB
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Workout 3 Cheatsheet – Beginner Bootcamp
278 KB
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[Printer Friendly] All Workouts Cheatsheet – Beginner Bootcamp
830 KB
![[Printer Friendly] All Workouts Cheatsheet – Beginner Bootcamp](https://vhx.imgix.net/thedailybj/assets/6df65b86-d5eb-4458-9737-4cc720852e03-a89ba7a4.png?auto=format%2Ccompress&fit=crop&h=360&q=70&w=640)