- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a pair of 5-25 pound dumbbells and a couch, bench, chair, box, ottoman, or single-leg squat stand
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)

ROUND 1: Gob...

- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round

- Grab a single band, ideally with 2-3 levels of resistance to mix between

- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)

ROUND 1: BSS ISO Pull-Aparts Ladder

RO...

- 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...

This is a bonus follow-along version of WORKOUT 2: DEATH BY BANDED BULGARIANS just in case you couldn't join us live.

- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round

- Grab a kettlebell between 8-12 kg and 16-24kg based on strength and fitness level. Ideally have a few weights to mix between.

- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squa...

- Alternate between 60 seconds of work and 30 seconds of rest on each leg before moving on to the next round

- Anchor a single band to a door, wall, pole, or power rack, ideally with 2-3 levels of resistance to mix between

- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)

...

This is a replay of a live follow-along version of Workout 4 in December 2019!

- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round

- Grab a sandbag, ideally having a lighter & heavier option to mix between

- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)

ROUND 1: Bulgarian Hammer-Grip Hinge to ...

This is a live follow-along version of December's WORKOUT 3 with a mix of different bear crawls.

This is a follow-along workout of a future TDBJ routine where BJ trains his wife Naomi!