EXPRESS is a shortened & simplified 20-minute follow-along version of the full 1-hour WOW (Workout of the Week). It features the main moves in a carefully-crafted chronological order with a classic interval circuit training format.

It’s designed for trainees who need fast, fun & effecti...

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 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...

30-15 SINGLE-SIDED SHREDDER

This 12-exercise metabolic resistance training circuit trains the whole body & maximally depletes muscle glycogen stores to stimulate rapid fat loss. Unilateral training strengthens imbalances between sides and increases core activation. It’s also more joint-frien...

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...

30-15 SINGLE-SIDED SHREDDER 2.0

This 12-exercise metabolic resistance training circuit trains the whole body & maximally depletes muscle glycogen stores to stimulate rapid fat loss. Unilateral training strengthens imbalances between sides and increases core activation. It’s also more joint-f...

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.

30-15 SINGLE-SIDED SHREDDER 3.0

This 12-exercise metabolic resistance training circuit trains the whole body & maximally depletes muscle glycogen stores to stimulate rapid fat loss. Unilateral training strengthens imbalances between sides and increases core activation. It’s also more joint-f...

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.

20/10 SUPER SHREDDER CIRCUITS

This is a fast & furious full-body fat-burner that will max out your aerobic & anaerobic conditioning. There are 4 total circuits. Alternate between 20 seconds of work and 10 seconds of rest for 4 straight minutes for each circuit. Rest a minute between circ...

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...

20/10 SUPER SHREDDER CIRCUITS 2.0

This is a fast & furious full-body fat-burner that will max out your aerobic & anaerobic conditioning. There are 4 total circuits. Alternate between 20 seconds of work and 10 seconds of rest for 4 straight minutes for each circuit. Rest a minute between ...

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

20/10 SUPER SHREDDER CIRCUITS 3.0

This is a fast & furious full-body fat-burner that will max out your aerobic & anaerobic conditioning. There are 4 total circuits. Alternate between 20 seconds of work and 10 seconds of rest for 4 straight minutes for each circuit. Rest a minute between ...

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

This is bonus content for the 2021 Q2 Pushups and Pullups Specialization program featuring:

1.) 7 key upper body recovery drills
2.) 3 band isolations moves for the arms & shoulders

This is the tutorial for Month 1 of the Pushups & Pullups Specialization Plan. Please be sure to download the companion PDF outlining your custom training plan.

PUSHUPS & PULLUPS SPECIALIZATION PLAN:
MONTH 2

Month 2 of the Q2 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

Extended Range of Motion (ROM) Pushup
Segmented Pullup Complex

Rest 30-60 seconds between moves. Rest 3-5+ ...

PUSHUPS & PULLUPS SPECIALIZATION PLAN:
MONTH 3

Month 3 of the Q2 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

Super Slow Eccentric Pushups
Super Slow Eccentric Pullups

Rest 30-60 seconds between moves. Rest 3-5+ minut...

This is your official 2021 RECOVER template! Use it on M/W/F during off-weeks PLUS on off-days during training weeks.

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This is absolutely an ad for our BJ's Body Butter lotion available at https://sleevessoldseparately.com/collections/bjs-gym-bag/products/bjs-body-butter. However, it's also a great demo of the self-massage I personally do for daily arm care. This is especially important for TDBJ members doing our...

If you’re looking to maximize your squat performance, you must train your breath in the squat shape. Besides inhaling through the nose on the eccentric or stretching phase (going down) and exhaling through the mouth on the concentric or shortening phase (going up) during dynamic reps, you can als...

I battled debilitating knee pain in my youth that resulted in 4 knee surgeries (2 on each knee) by the time I was 22. At the time, my surgeon told me I had the cartilage damage of a senior citizen and that activities like squatting, running & jumping were behind me. But I refused to accept th...

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...