BODYWEIGHT & DUMBELLS COUNTDOWN INTERVALS WORKOUT!

This is a special countdown intervals workout with one of my signature 4-WAY FLOWS:

- Flow from longer to shorter work periods
- Flow from slower to faster tempos
- Flow from lighter to heavier loads
- Flow from easier to harder variations

HERE’S HOW IT WORKS:

- You need a pair of dumbbells (ideally a lighter and heavier option to mix between) and a box/bench/chair/couch/ottoman or single-leg squat stand. BJ used a pair of 25s & 50s. His wife Naomi used a pair of 5s & 10s.

- You alternate between the following 6 moves in this total body metabolic conditioning (MetCon) circuit:

1. Dumbbell Press Variation
2. See-Saw Lunge Variation- Left Leg
3. See-Saw Lunge Variation- Right Leg
4. Dumbbell Rowing Variation
5. Skater Jumps Variation
6. Skier Swings Variation

- This workout is 40 minutes long, not including an optional 5-10 minute warmup & cooldown. There are 20 seconds of rest between moves and 1 minute of rest between rounds. Use the Tabata Pro or Seconds Pro app for interval timer.

- But you start with 60-second work periods in the first round. Then you bump it down by 10 seconds every round until you’re doing 10-second work periods in the 6th & final round:

ROUND 1: 60-Second Work Periods (9 Minutes)
ROUND 2: 50-Second Work Periods (8 Minutes)
ROUND 3: 40-Second Work Periods (7 Minutes)
ROUND 4: 30-Second Work Periods (6 Minutes)
ROUND 5: 20-Second Work Periods (5 Minutes)
ROUND 6: 10-Second Work Periods (4 Minutes)

DJ BJ’S CUSTOM WORKOUT PLAYLIST ON SPOTIFY:

I Wanna Dance with Somebody by Whitney Houston
You (Remix featuring Rick Ross) by Nicole Bus
Alone by Dave East
Tipsy- Club Mix by J-Kwon
In Da Club by 50 Cent
What Is Love by Haddaway
No Love by Eminem & Lil Wayne
Feeling Myself by Beyonce & Nicki Minaj
Flawless Remix by Beyonce & Nicki Minaj
Party- Homecoming Live by Beyonce
Welcome to My Hood by DJ Khaled
Tootsee Roll by 69 Boyz
Everyday by Dave East
Phone Jumping by Dave East
Tootsee Roll Set It Off Club Mix