WORKOUT 3: DEATH BY BODYWEIGHT BULGARIANS (Equipment-Free)
December 2019 Workouts • 8m 9s
- 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.
Up Next in December 2019 Workouts
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BONUS: December 4th Follow-Along Workout
This is a bonus follow-along version of WORKOUT 2: DEATH BY BANDED BULGARIANS just in case you couldn't join us live.
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WORKOUT 4: DEATH BY KETTLEBELL BULGAR...
- 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...
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WORKOUT 5: DEATH BY BANDED BULGARIANS...
- 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)
...
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