BELLS & BODYWEIGHT BUILD & BURN!
PDF CHEAT SHEET DOWNLOAD LINK: https://rebrand.ly/APR2020wk1
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 a single dumbbell & bodyweight workout. I’m using a 25 & 50-pound bell based on the move but modify for your strength level. All of our recommended equipment is at GardenOfGainz.com.
- Confused? Not enough time to learn all 3 circuits? Just perform Circuit 1 for 2-3 rounds.
- Each circuit takes 12 minutes to complete. Alternate between 40 seconds of work and 20 seconds of rest for 12 rounds exactly as prescribed for each circuit before moving to the next circuit. Rest 1-2 minutes between circuits.
1. Turkish Get-Up (TGU) Variation- Left Side
2. Turkish Get-Up (TGU) Variation- Right Side
3. 4 Fast-Feet Flow Variation: Fast Feet, In & Out, Slalom, Split Switch
4. Changing-Grip Pushup Complex Variation
5. Low Lateral Squat Variation
6. Skater Jumps Variation
7. 1-Arm Split Thruster- Left Arm & Leg
8. 1-Arm Split Thruster- Right Arm & Leg
9. 1-Leg Hip-Hinge + Pull Variation- Left Arm & Leg
10. 1-Leg Hip-Hinge + Pull Variation- Right Arm & Leg
11. Boxing Footwork- Orthodox Stance
12. Boxing Footwork- Southpaw Stance
Each metabolic bodybuilding round last 3 total minutes exactly as prescribed below:
ROUND 1: SHOULDER SIZZLER
1-Leg Plate Reverse Fly to Lateral Raise- Left Leg @ 90 seconds
1-Leg Plate Reverse Fly to Lateral Raise- Right Leg @ 90 seconds
REST A MINUTE
ROUND 2: TRIPLE BICEPS BLASTER
DB Fat-Gri...
Each metabolic bodybuilding round last 3 total minutes exactly as prescribed below:
ROUND 1: CALVES CRUSHER
DB Shoulder-Level Toe Walks @ 60 seconds
DB Hip-Level Toe Walks @ 60 seconds
Extended Range Standing Calf Raises @ 60 seconds
REST A MINUTE
ROUND 2: GLUTE-HAM STACK- LEFT/WEAK LEG
DB ECC...
76 Comments