ROCK THE BELLS!

PDF download link: https://rebrand.ly/MAR2020wk2

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 single dumbbell. Ideally a light & heavy option (I’m using a 25 and 50 pound bell). 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- Bears
1/2. Bear 1-Arm Rows L/R
3/4. Bear 1-Arm Side Rows L/R
5/6. Bear 1-Arm Snatches L/R
7/8. Bear 1-Arm Rotational Snatches L/R

Circuit #2- Pivots
1/2. Loaded DB High-Level Pivots
3/4. Bodyweight High-Level Pivots
5/6. Loaded DB Low-Level Pivots
7/8. Bodyweight Low-Level Pivots

Circuit #3- Hang Cleans (6-10 reps/round goal)
Minute 1: 20/10 1-Arm DB Contralateral Hang Cleans/ISO x 2- Left Arm
Minute 2: 20/10 1-Arm DB Contralateral Hang Cleans/ISO x 2- Right Arm
Minute 3: 20/10 1-Arm DB Ipsilateral Hang Cleans/ISO x 2- Left Arm
Minute 4: 20/10 1-Arm DB Ipsilateral Hang Cleans/ISO x 2- Right Arm

Circuit #4- Overhead (OH) Presses (6-10 reps/round goal)
Minute 1: 20/10 1-Arm DB Contralateral OH Press /ISO x 2- Left Arm
Minute 2: 20/10 1-Arm DB Contralateral OH Press/ISO x 2- Right Arm
Minute 3: 20/10 1-Arm DB Ipsilateral OH Press/ISO x 2- Left Arm
Minute 4: 20/10 1-Arm DB Ipsilateral OH Press/ISO x 2- Right Arm

Circuit #5- Clean + Presses (3-5 reps/round goal)
1/2. 1-Arm Hang Clean + Press- Contralateral L/R Arm
3/4. 1-Arm Hang Clean + Press- Ipsilateral L/R Arm
5/6. 1-Arm Lateral Clean + Press- L/R Arm
7/8. 1-Arm Rotational Clean + Press- L/R Arm

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

FINISHER: DEATH BY BULGARIAN SPLIT SQUATS (BSS)
1/2. Goblet BSS L/R
3/4. 1-Arm Contralateral BSS L/R
5/6. 1-Arm Ipsilateral BSS L/R
7/8. Bodyweight BSS L/R