Yo! I’m BJ Gaddour and welcome to TheDailyBJ.com! Get ready for the best fat loss workouts on the planet, baby!
Every month we will be posting 6 NEW metabolic conditioning workouts you can do at home or take to the gym and complete in 30 minutes or less. At the end of each month, old content will vanish to make room for the new stuff.
3 of the 6 workouts will always use bodyweight, dumbbells, and resistance bands. We also highly recommend having access to a box/bench/step and a dip and pullup bar so you can access the full spectrum of bodyweight exercises.
The remaining 3 wildcard workouts will use other equipment that can be found in home gyms but are somewhat less common. Examples include med balls, kettlebells, landmine/barbell setups, suspension training, etc. But no cardio machines or prohibitively expensive equipment will be required, period.
You will perform 3 whole body workouts per week with ideally a day of rest between workouts. And you will be using a bi-weekly rotation of the 6 monthly workouts. For example:
Monday: Workout 1
Wednesday: Workout 2
Friday: Workout 3
Monday: Workout 4
Wednesday: Workout 5
Friday: Workout 6
All you do is repeat this schedule for Weeks 3 and 4, meaning you never have to do the same workout more than twice (unless you want to.) This gives the best mix of structure and variety so you can still get results and enjoy your training (as much as anyone can enjoy an ass-kicking workout).
What do you do on off days?
You can do any lower-intensity activity like walking, hiking, biking, running, or yoga and perform active recovery work like foam rolling and mobility drills. You can also perform recreational activities like golf, basketball, surfing or whatever floats your boat.
What about if you want to train more than 3x/week?
Though we don’t recommend it, you of course can train more if you’d like. Just perform 4-6 of the workouts each week on whatever schedule you like, taking at least one day off per week. But we rather you push yourself really hard 3 days a week and then recover harder the other 4 days for best results over the long-haul.
What if you don’t have all of the equipment for some workouts?
Focus on what you DO have, NOT what you don’t! 3 of the 6 monthly workouts will ALWAYS be super accessible and you could also use them as your 3 weekly workouts for the entire month if that works best for you. It's less variety, but your body needs about 3-4 exposures to any given workout to maximize the benefits from it so it's a great alternative to the aforementioned bi-weekly training split.
Thanks so much for trusting in us and we truly hope to help you make fitness a lifestyle. Please email customer support with any technical questions you may have.