- Each round lasts 3 minutes as prescribed below and there’s no break between rounds until the halfway mark
- Grab a big bath or beach towel and your bodyweight
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
3-MINUTE ROUNDS
Minute 1: BSS Variation- Left Leg @ 50 seconds on, 10 seconds off
Minute 2: BSS Variation- Right Leg @ 50 seconds on, 10 seconds off
Minute 3: Bear Crawl or Pushup Variation OR Rest @ 50 seconds on, 10 seconds off
ROUND 1: BSS ISO Calf Raises
ROUND 2: BSS Level-Change T-Spine Twists
ROUND 3: BSS Level-Change Runners
ROUND 4: BSS 25s down, 25s up
ROUND 5: 25/25 Bulgarian T/Y-Hinges
1-MINUTE BREAK HIGHLY RECOMMENDED HERE
ROUND 6: Bulgarian Towel Waves
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ROUND 7: Towel Hammer Curls
ROUND 8: Bulgarian Towel Rows
ROUND 9: BSS 25/25 Long/Close-Stance Complex
ROUND 10: BSS Plyo Complex: Regular, Calf Raise, Jump
This is a 30-minute workout. If you feel the need to do another 10-round sequence, you simply didn’t do it right the first time.
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 Instagr...
60/40/20 BODYWEIGHT CIRCUIT
PDF: https://tdbj.me/Jan2020Wk3
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 thi...
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