BERZERK BODYWEIGHT BLASTER!

PDF LINK: https://rebrand.ly/MAR2020wk4

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

Want a DVD-level experience on your big-screen TV? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!

HERE’S HOW IT WORKS:

This is an equipment-free bodyweight workout. A Sanddune Stepper is also highly recommended where applicable. All of our recommended equipment is at GardenOfGainz.com.

Confused? Not enough time to learn all 6 circuits? Pick your single circuit of choice and repeat it 3-6 times with a minute rest between circuits.

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
Fast Feet- Alternating
Jab (1)- Orthodox Stance
Fast Feet- Double
Jab (1)- Southpaw Stance
Split-Kneeling Speed Up-Downs- Left
Split-Kneeling Speed Up-Downs- Right
Bear Crawl Shoulder-Tap Jack
In & Out Double Squat: Close and Wide

Circuit #2
In & Out Hop
Double Jab- Orthodox Stance
In & Out Hop (Add Movement)
Double Jab- Southpaw Stance
Double Lateral Lunge Hop- Left
Double Lateral Lunge Hop- Right
Alternating Staggered Bear Crawl Pushup
In & Out Triple Squat: Close, Medium, Wide

Circuit #3
Split Switch Hop
Step & Jab- Orthodox Stance
Split Switch Squat
Step & Jab- Southpaw Stance
Double Reverse Lunge Hop- Left
Double Reverse Lunge Hop- Right
Alternating Lateral Bear Crawl Pushups
Triple Pulse Squat Jump
Circuit #4
Slalom Hops
Step-Back & Jab- Orthodox Stance
Slalom Hops (Add Movement)
Step-Back & Jab- Southpaw Stance
Double Forward Lunge Hop- Left
Double Forward Lunge Hop- Right
Double In & Out Bear Crawl- Close and Wide
Triple Squat Jump: Parallel, Staggered Left, Staggered Right

Circuit #5-
Fast-Feet Freestyle: In & Outs + Split Switches
2-Way Hop & Jab- Orthodox Stance
Fast-Feet Complex: Fast-Feet & Slaloms
2-Way Hop & Jab- Southpaw Stance
Small-Step Speed See-Saw Lunge- Left
Small-Step Speed See-Saw Lunge- Right
Triple In & Out Bear Crawl- Close, Medium, Wide
Side to Side Squat Jumps

Circuit #6
Fast-Feet Freestyle: Slaloms + In & Outs
Lateral Hop and Jab- Orthodox Stance
Fast-Feet Freestyle- Split Switch Hops + Fast Feet
Lateral Hop and Jab- Southpaw Stance
Big-Step Speed See-Saw Lunge- Left
Big-Step Speed See-Saw Lunge- Right
Bear Hops (Hand-Walk Modification)
Long Jumps to Backpedal or Backward Hop