2021 WOW 31
December 2021 Programming • 4m 1s
This simple but deadly routine is one of my favorite bodyweight workouts of all-time.
- 1 Minute Crawling (or Planking or Pushups)
- 2 Minutes Lunging (Walking or In-Place)
- 3 Minutes Running (or Walking)
That's 1 round that takes 6 minutes to complete. Perform up to 10 total rounds for a 60-minute full-body fat-burner, muscle-builder and metabolic-booster!
BONUS Second Pro App Timer:
https://www.intervaltimer.com/timers/10861781
NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com. This is simply a bonus resource. If you have any questions about using the app, you must contact customer support within the Seconds Pro app. Here's a quick video about how to load the timer onto your phone:
Up Next in December 2021 Programming
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2021 WOW 32
DUMBBELL DYNAMITE 🧨
6 Workouts-In-One!
Pick any combination of these flows to create a custom workout based on your schedule. If doing multiple flows, rest at least 1-2 minutes between them.
6-MOVE SHOULDERS FLOW
Heavier Load: 5 Reps Each
Lighter Load: 10 Reps EachReverse Flys
Lateral Rai... -
2021 WOW 33
WOW 33 features one of my all-time favorite training templates, ATLR Stacks.
A: Activation
T: Thunder (Heavy)
L: Lightning (Medium)
R: Rain (Light)Here's how it works:
ACTIVATION: This is a lower-intensity, lighter loading movement designed to lock-in perfect joint positioning and activate t...
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