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Watch this video and more on The Daily BJ

Watch this video and more on The Daily BJ

Up Next in December 2021 Programming

  • 2021 WOW 30

    Yo! Due to an injury, I'm unable to film this workout. I uploaded a video of the programming image (there is also a downloadable PDF) to allow for questions and post-workout reports in the comments section underneath this video. If you've been with us all year, you should be familiar with all of...

  • 2021 WOW 31

    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...

  • 2021 WOW 32


    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.


    Heavier Load: 5 Reps Each
    Lighter Load: 10 Reps Each

    Reverse Flys
    Lateral Rai...