This is the instructional video for TOTAL 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.
STARTER: Start with 3 sets of 3 reps on each side of Full Getups. Do all 3 reps on one side in a row before switching sides. Rest as needed between sides. This should take about 10-15 minutes. The move on to the main event.
MAIN EVENT: Do WHEELS 1 and 2. Each wheel takes 24 minutes to complete. If you're short on time or new to this type of training, just do 1 of the 2 wheels.
BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/timers/10969737
NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com. This is simply a bonus resource. If you have any questions about using the app, you must contact customer support within the Seconds Pro app. Here's a quick video about how to load the timer onto your phone:
This is the instructional video for BOXING 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.
STARTER: Do 5-10 minutes of slow and steady shadow boxing. Then move on to the main event.
MAIN EVENT: Do WHEELS 1 and 2. Each wheel takes...
This is the instructional video for LOWER 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.
STARTER: Do 2-3 sets of 8-12 reps/side of Bulgarian Split Squats, resting as needed between sides (at least 30-60 seconds). Then move on to ...
This is the instructional video for UPPER 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.
STARTER: Do 2-3 sets of 4-6 reps of Weighted/Heavy Pullups and Dips, resting as needed between moves (at least 30-60 seconds). Then move on ...
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