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 ...

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 ...

This BONUS GG content is the first installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The elder brother, Jason (@BlackHercules21), jumps it off today with some basic finger and hand drills to increase dexterity, rhythm and...

This is the EHOH* plan for Month 1. See companion PDFs for more info.

*Every Hour On-the Hour

10-MINUTE WALKING WARMUP

Do each move for 2 minutes:

1. Linear Bear Crawl
2. Linear Knee Walks
3. Lateral Bear Crawl
4. Lateral Knee Walks
5. Split-Kneeling Switches

5 KEYS TO FLAWLESS FORM:

1. Toes Forward
2. Mid-Foot Strike
3. Knees Soft
4. Opposite Arm-Leg Action
5. 4/4 Rhythmic Breathing

This is your recovery day template. Throughout the year we will add progression to it. Please review the bonus resources including: 2021 RECOVER, HOT/COLD CONTRAST THERAPY & FULL-BODY FOAM ROLL FLOW.

THE ULTIMATE RECOVERY GUIDE! Use it on M/W/F during off-weeks PLUS on off-days during training weeks.

Get CORE Meditation Device:
​https://get.hellocore.com/boonewellness

HOT/COLD CONTRAST THERAPY

Enhance performance, accelerate recovery & live your best life with contrast training!

HEAT THERAPY is your biggest friend pre-workout and anytime you’re trying to relax, massage your muscles or mobilize your joints. It’s especially important in the morning, when w...

Post-workout is the perfect time to smooth out tender and tight muscles and flip the recovery switch by shifting to your parasympathetic nervous system. This foam roll flow hits 5 key body zones that need extra TLC. You could also use this routine later in the day or on off-days for best results....

This BONUS GG content is the first installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The younger brother, Malcolm (@Malcolm__Xavier), shows a progression off of what Jason showed last week. Ball-handling drills make for t...

This BONUS GG content is the 3rd installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The elder brother, Jason (@BlackHercules21), shows more progression from the first few weeks to further increase dexterity, rhythm and han...

This is the instructional video for TOTAL 2. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Start with 3 sets of 2 reps on each side of Full Getups. Do all 2 reps on one side in a row before switching sides. Rest as needed betwe...

This is the instructional video for BOXING 2. Please reference the provided PDFs of the wheel. Bonus interval timer link for the full routine is below.

STARTER: 5-10 minutes of shadow boxing or ball-handling basics.

MAIN EVENT: Do WHEEL 1

FINISHER: 5-10 minutes of shadow boxing or ball-handlin...

This is the instructional video for WALKING 2. Please see the companion PDF for your walking plan for this month.

This is the instructional video for EHOH 2. Please see companion PDF for a sample workday schedule.

This is the instructional video for LOWER 2. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Start with 2-3 sets of 6-8 reps/side of Loaded Bulgarian Split Squats. Rest 30-60 seconds between sides. This should take about 10-15 mi...

This is the instructional video for UPPER 2. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Start with 2-3 sets of 2-3 rep of weighted pullups and dips. Rest at least 30-60 seconds between moves. This should take about 10-15 min...

This is the instructional video for RECOVER 2. Programming notes are below for the breath work...

4-Phase Breathing Tempo: I/H1/E/H2

I: Inhale through nose into belly
H1: Breath Hold 1
E: Exhale through mouth
H2: Breath Hold 2

PART 1- 10-5-10-5 Breath Training: 5-10 minutes

- Inhale through t...

This BONUS GG content is the 4th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The younger brother, Malcolm (@Malcolm__Xavier), shows another progression from the first few weeks to further increase dexterity, rhythm ...

This is a bonus Livestream Q&A on Friday, February 18th at 10am PST. It's for EXPRESS members, GORILLACORN GAINZ members, and/or POST-HOLIDAY SHRED participants.

This BONUS GG content is the 5th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The older brother, Jason (@BlackHercules21), shows another progression to further increase dexterity, rhythm and hand-eye coordination. Ba...

This BONUS GG content is the 6th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The younger brother, Malcolm (@Malcolm__Xavier), shows another progression to further increase dexterity, rhythm and hand-eye coordination...

Post-workout is the perfect time to smooth out tender and tight muscles and flip the recovery switch by shifting to your parasympathetic nervous system. Though a foam roller is great for getting larger areas, a lacrosse ball is ideal for smaller spots & trigger points. This ball massage flow ...

This is month 3 of our WALK/RUN/SPRINT program. Please be sure to download the companion PDF with your walking calendar.

This is month of our EHOH program. Please be sure to download the companion PDF with your EHOH worksheet.

This is month 3 of our recovery program.

This is the instructional video for TOTAL 3. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Start with 3 sets of 1 rep on each side of Full Getups. Rest as needed between sides. This should take about 10-15 minutes. The move on ...

This is the instructional video for BOXING 3. Please reference the provided PDFs of the wheel. Bonus interval timer link for the full routine is below.

STARTER: 5-10 minutes of shadow boxing or ball-handling basics.

MAIN EVENT: Do WHEEL 1

FINISHER: 5-10 minutes of shadow boxing or ball-handlin...

This is the instructional video for LOWER 2. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Start with 2-3 sets of 3-5 reps/side of Loaded Bulgarian (or Rear-Foot-Elevated) Split Squats. Rest 30-60 seconds between sides. This sh...

This is the instructional video for UPPER 3. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Start with 2-3 sets of 1 rep (singles) of weighted pullups and dips. Rest at least 30-60 seconds between moves. This should take about 1...

This BONUS GG content is the 7th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The younger brother, Malcolm (@Malcolm__Xavier), shows another progression to further increase dexterity, rhythm and hand-eye coordination...

This is the instructional video for TOTAL 4. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Perform EMOM or AMRAP Situp Getup + 3-5 Snatches for 10-20 minutes.

MAIN EVENT: Perform 1-2 Wheels.

FINISHER: Do 5-10 minutes of whate...

This is the instructional video for BOXING 4. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/timers/11132227

NOTE: The Seconds Pro app has no affiliation with TheDailyB...

This is the instructional video for EHOH 4. Please download the companion EHOH schedule PDF.

This is the instructional video for WALKING 4. Please download the companion calendar PDF for the suggested schedule.

This is the instructional video for LOWER 4. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Perform EMOM or AMRAP 5 Goblet/Front-Loaded Shin Box Squats/side for 10-20 minutes.

MAIN EVENT: Perform 1-2 Wheels.

FINISHER: Do 5-10 ...

This is the instructional video for RECOVER 4. Items discussed include:

- Breathing muscles visualization with inhale or exhale at 1/4 increments
- Box Breath exhalation ladder up to 30-seconds
- Flexion gapping for knees
- Ball massage for breathing & spinal muscles

This is the instructional video for UPPER 4. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Perform EMOM or AMRAP of a 2:1 ratio of Dips/Pullups for 10-20 minutes. Can be 2:1, 4:2, 6:3, 8:4 or 10:5 in order of difficulty from ea...

This BONUS GG content is the 8th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The younger brother, Malcolm (@Malcolm__Xavier), shows another progression to further increase dexterity, rhythm and hand-eye coordination...

This BONUS GG content is the 9th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The older brother, Jason, shows another progression to further increase dexterity, rhythm and hand-eye coordination. Ball-handling drills ...

This is the instructional video for TOTAL 5. Please reference the provided PDF of the main event. Bonus automated timer link for the full workout is below.

STARTER: Perform EMOM or AMRAP Pressing Getup for 10-20 minutes.

MAIN EVENT: See PDF

FINISHER: Optional- Do 5-10 minutes of whatever you w...

This is the instructional video for BOXING 5. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/P0EFNYz6P6OSnol3nbcd-2022-BOXING-5

NOTE: The Seconds Pro app has no ...

This is the instructional video for EHOH 5. Please download the companion EHOH schedule PDF.

This is the instructional video for WALKING 5. Please download the companion calendar PDF for the suggested schedule.

This is the instructional video for RECOVER 5. Items discussed include:

- Strelnikova Breathing Technique
- Lying Leg Inversion Flow
- Pelvic Alignment & Restoration

This is the instructional video for LOWER 5. Please reference the provided PDF of the main event. Bonus automated timer link for the full workout is below.

STARTER: Perform EMOM or AMRAP 5/5 Shin Box Squat to Split Squat Complex 10-20 minutes.

MAIN EVENT: See PDF

FINISHER: Optional- Do 5-10 mi...

This is the instructional video for UPPER 5. Please reference the provided PDF of the main event. Bonus automated timer link for the full workout is below.

STARTER: Perform EMOM or AMRAP of 2:1 Ratio of Dip Shrug and Pullup Shrug Complex for 10-20 minutes.

MAIN EVENT: See PDF

FINISHER: Optiona...

This BONUS GG content is the 10th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The younger brother, Malcolm (@Malcolm__Xavier), shows another progression to further increase dexterity, rhythm and hand-eye coordinatio...

This is the FULL follow-along workout for WOW 10. You can connect to your big-screen via chromecast or HDMI connection.

One final note in terms of LOADING for this month's training:

I highly recommend you use the same load for your 45-15 PHA Endurance Circuits. The Straddle Press (and its varia...

This week’s workout uses the exact same training template as last week. However, strategic variations or progressions will be added to every single move to maximize the training effect. If you’re unable to properly perform any new tweak, simply modify with the base move from the previous week. Sm...

This week’s workout uses the exact same training template as last week. However, strategic variations or progressions will be added to every single move to maximize the training effect. If you’re unable to properly perform any new tweak, simply modify with the base move from the previous week. Sm...

This is the FULL follow-along workout for WOW 13. You can connect to your big-screen via chromecast or HDMI connection.

For the dumbbell moves in the 30-15 Single-Sided Shredder, I highly recommend you start with the same load you were using at the end of last month's 45-15 PHA circuit. The Late...

This is the FULL follow-along workout for WOW 14. You can connect to your big-screen via chromecast or HDMI connection. Please pay attention to the PIP (picture-in-picture) reminders of regressions or the variations from last week.

This is the FULL follow-along workout for WOW 15. You can connect to your big-screen via chromecast or HDMI connection. Please pay attention to the PIP (picture-in-picture) reminders of regressions or the variations from last week.

This is the FULL follow-along workout for WOW 16. You can connect to your big-screen via chromecast or HDMI connection.

The secret sauce to this full WOW (Workout of the Week) is an extended starter & finisher to book-end the main event: 20/10 SUPER SHREDDER CIRCUITS!

Though many of you pro...

This is the FULL follow-along workout for WOW 17. You can connect to your big-screen via chromecast or HDMI connection.

This is the FULL follow-along workout for WOW 18. You can connect to your big-screen via chromecast or HDMI connection.

This is the instructional video for BOXING 6. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/qamWKnrRAYRTOolagipA-2022-BOXING-6

NOTE: The Seconds Pro app has no ...

This is the instructional video for EHOH 6. Please reference the companion PDF for the recommended schedule.

This is the instructional video for RECOVER 6.

This is the instructional video for WALKING 6. Please reference the companion PDF for your weekly training calendar.

This BONUS GG content is the 11th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. Here's another progression to further increase dexterity, rhythm and hand-eye coordination. Ball-handling drills make for the perfect sta...

This BONUS GG content is the 12th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. Here's another progression to further increase dexterity, rhythm and hand-eye coordination. Ball-handling drills make for the perfect sta...

This is the instructional video for TOTAL 7. Please reference the provided PDF and the BONUS automated timer link below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/oP8eCvKpe10u7QAgnVmD-2022-TOTAL-7

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com....

This is the instructional video for LOWER 7. Please reference the provided PDF and the BONUS automated timer link below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/xfnjzxmpemJHQVPSknHP-2022-LOWER-7

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com....

This is the instructional video for UPPER 7. Please reference the provided PDF and the BONUS automated timer link below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/hnYD7U4qyGwVjMvE0D6D-2022-UPPER-7

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com....

This is the instructional video for DIET 7. Ask any questions in the comments section below!

This is the instructional video for RECOVER 7. Ask any questions in the comments section below!

This is the instructional video for EHOH 7. Please see the companion PDF with a sample daily schedule. Ask any questions in the comments section below!

This is the instructional video for WALKING 7. Ask any questions in the comments section below!

This is the instructional video for EHOH 8. Please see the companion PDF with a sample daily schedule. Ask any questions in the comments section below!

This is the instructional video for RECOVER 8. Ask any questions in the comments section below!

This is the instructional video for TOTAL 8. Please reference the provided PDF. Please note there is no interval timer for this workout. Just use a countdown timer on your phone.

This is the instructional video for LOWER 8. Please reference the provided PDF and the BONUS automated timer link below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/C5YgLohrg4NYwyqvhFZ6-2022-LOWER-8

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com....

This is the instructional video for UPPER 8. Please reference the provided PDF and the BONUS automated timer link below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/uDCVrN0INY5MtTRQx9Iq-2022-UPPER-8

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com....

This is the instructional video for WALKING 8. Ask any questions in the comments section below!

This is BONUS content. In other words, it's more than we promised and it's not guaranteed from month to month. That being said, we hope you enjoy the visual and audio automation that comes with this follow-along workout. You can cast this video to your big-screen TV too!

Please be sure to make your post-workout report (PWOR) in the comments section below this video.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/SPdjNbTAaXsO4Nu55Due-2022-X36

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com. This is simply a bonus reso...

This is the instructional video for TOTAL 9. Please reference the provided PDF. Please note there is no interval timer for this workout. Just use a countdown timer on your phone.

This is the instructional video for RECOVER 9. Ask any questions in the comments section below!

This is the instructional video for EHOH 9. Please see the companion PDF with a sample daily schedule. Ask any questions in the comments section below!

This is the instructional video for WALKING 9. Ask any questions in the comments section below!

This is the instructional video for LOWER 9. Please reference the provided PDF and the BONUS automated timer link below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/W3ySAdvpT2WVivH6Cq40-2022-LOWER-9

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com....

This is the instructional video for UPPER 9. Please reference the provided PDF and the BONUS automated timer link below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/Hw6FMIoVJ3RRm9MLlNQ6-2022-UPPER-9

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com....

This BONUS GG content is the 13th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. Here's another progression to further increase dexterity, rhythm and hand-eye coordination. Ball-handling drills make for the perfect sta...

In Q1: ORIGINS, we focused on mastering the basics & laying a rock-solid fitness foundation. In Q2: SHRED, we progressed to fat loss & metabolic conditioning work to get lean and mean for summer. In Q3: GAINZ, we shifted to muscle-gain mode with advanced metabolic bodybuilding routines. Now for Q...

This is the instructional video for dips & pullups. Ask me any questions below!

This is the instructional video for 1-arm pushups. Ask me any questions below!

This is the instructional video for 1-leg squats. Ask me any questions below!

Instantly download the FREE companion e-book here:
https://bj-gaddour.ck.page/fitover40

BONUS Seconds Pro App Interval Timer for 20-Minute Fit Over 40 Express Workout:
https://www.intervaltimer.com/shared/dlIBHLaawqPsMvo4BojD-FIT-OVER-40-EXPRESS

Yo! My name is BJ Gaddour. I’m the former fitness...

BJ shares some film study from our Q4: PERFORM specialization work. Ask any questions in the comments below!

BJ shares some film study from our Q4: PERFORM specialization work. Ask any questions in the comments below!

You can now signup for the new & improved 2023 GORILLACORN GAINZ program here: https://www.thedailybj.com/gorillacorngainz

Please submit a 3-5 sentence testimonial about your results from the 2022 program in the comments section below. If you have the time, a vertical video of you talking to you...