DAT BOUNCY BEATDOWN!

PDF LINK: https://tdbj.me/MAR2020Wk1

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 is your bodyweight and a low box/step, couch/ottoman or single-leg squat stand for Bulgarian Split Squats (BSS). A Sanddune Stepper is also highly recommended for all of the bear crawl variations except for “Quick Crawls” in Circuit #2. All of our recommended equipment is at GardenOfGainz.com.

- Each circuit takes 5 minutes to complete. For Circuits 1-5, alternate between 20 seconds of work and 10 seconds for all 4 exercises in the exact order listed and repeat once more before moving to the next circuit. Rest a minute between circuits.

Circuit #1
Drop Split Seal Jacks ROM Progression
Bear Jacks Progression
Boxing: Jabs (1s)- Orthodox Stance
Boxing: Jabs (1s)- Southpaw Stance

Circuit #2
Fast Feet Variation: Low and High
Quick Crawls Variation: Linear and Lateral
Boxing: Straights (2s)- Orthodox Stance
Boxing: Straights (2s)- Southpaw Stance

Circuit #3
Split Switches Progression
Bear Switches Progression
Boxing: Double Jab (1-1)- Orthodox Stance
Boxing: Double Jab (1-1)- Southpaw Stance

Circuit #4
The Athletic Bounce
Bouncing Bear Progression
Boxing: Jab-Straight (1-2)- Orthodox Stance
Boxing: Jab-Straight (1-2)- Southpaw Stance

Circuit #5
Bouncing Split Squat Variation- Left
Bouncing Split Squat Variation- Right
Boxing: Jab-Jab-Straight (1-1-2)- Orthodox Stance
Boxing: Jab-Jab-Straight (1-1-2)- Southpaw Stance

Circuit #6
1-Leg Donkey Kick Progression- Left
1-Leg Donkey Kick Progression- Right
Boxing: Jab-Straight-Jab (1-2-1)- Orthodox Stance
Boxing: Jab-Straight-Jab (1-2-1)- Southpaw Stance

FINISHER: DEATH BY BSS
Minute 1: 20/10 Drop Bulgarian Split Squat (BSS)/ISO Hold Runners- Left Leg
Minute 2: 20/10 Drop Bulgarian Split Squat (BSS)/ISO Hold Runners- Right Leg
Repea