THE FAT-BUSTA

PDF download link: https://rebrand.ly/MAR2020Wk3

All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com

Want a DVD-level experience? Join me for an Instagram (@BJGaddour) and YouTube (YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with 24-hour replay!

HERE’S HOW IT WORKS:

You’ll need a pair of 5 to 25-pound dumbbells. You’ll also need low box/step, couch/ottoman or single-leg squat stand for Bulgarian Split Squats (BSS). A Sanddune Stepper is also highly recommended where applicable. All of our recommended equipment is at GardenOfGainz.com.

Each circuit takes 5 minutes to complete. Alternate between 20 seconds of work and 10 seconds of rest for 8 rounds exactly as prescribed for each circuit before moving to the next circuit. Rest a minute between circuits.

Circuit #1- Bad-Ass Belly-Busta Bear Crawls (Bear/Tall-Kneeling Supersets)
1/2. DB Bear Crawl Pushup/Tall-Kneeling Flexed Curl Hold
3/4. DB Blast-Off Pushup/Tall-Kneeling Biceps Curl
5/6. DB Bear Alternating Row/Tall-Kneeling Overhead Hold
7/8. DB Bear Alternating Rotational Snatch/Tall-Kneeling Overhead Press

Circuit #2- Shirt-Splitting, Leg-Burning Pump & Hold
1/2. DB Split-Kneeling ISO Hammer Curl to Press L/R Leg
3/4. DB Split Low-Level ISO Hammer Curl to Press L/R Leg
5/6. DB Split Mid-Level ISO Hammer Curl to Press L/R Leg
7/8. DB Split High-Level ISO Hammer Curl to Press L/R Leg

Circuit #3- UNBROKEN Loaded Lethal Lunges
Minute 1: 20/10 DB High-Low Linear Lunge/ISO x 2- Left Leg
Minute 2: 20/10 DB High-Low Linear Lunge/ISO x 2- Right Leg
Minute 3: 20/10 DB High-Low Lateral Lunge/ISO x 2- Left Leg
Minute 4: 20/10 DB High-Low Lateral Lunge/ISO x 2- Right Leg

Circuit #4- Multi-Planar Metabolic Massacre
Minute 1: Rotational Biceps Curl 20/10 x 2
Minute 2: Rotational High-Level Overhead Press 20/10 x 2
Minute 3: Rotational Low-Level Overhead Press 20/10 x 2
Minute 4: Alternating Lateral Clean to Press 20/10 x 2

Circuit #5- Colossal Clean + Press Cardio-Killer
1/2. Split ISO Hang Clean + Press- L/R Leg
3/4. Split Clean to Split Jerk- L/R Leg
5/6. Drop Split Clean to Drop Split Jerk- L/R Leg
7/8. Rotational Clean to Rotational Press- L/R Leg

Circuit #6- Shadow Boxing Uppercuts
1/2. Lead/Front Uppercuts (5)- Orthodox/Southpaw Stance
3/4. Trail/Rear Uppercuts (6)- Orthodox/Southpaw Stance
5/6. Double Uppercuts Low-High (5s)- Orthodox/Southpaw Stance
7/8. Alternating Uppercuts (5-6s) Orthodox/Southpaw Stance

FINISHER: DEATH BY BULGARIAN SPLIT SQUATS (BSS)
1/2. DB Overhead BSS L/R
3/4. DB Shoulder-Level BSS L/R
5/6. DB Flexed-Curl Hold BSS L/R
7/8. DB Hip-Level BSS L/R