- 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.