PDF LINK: https://tdbj.me/Feb2020Wk3
FOLLOW-ALONG REPLAY: https://youtu.be/D79LRRPQIrM
SPOTIFY PLAYLIST: https://open.spotify.com/playlist/3qtxJcmWn40JcMclLdc09W?si=nPa8QWSzTg-X2tBFjwPuXQ

THE DUMBBELL SUPER SLIDER SHREDDER!

All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com

Want a DVD-level experience? Join me for an Instagram (@BJGaddour) & 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 a pair of fitness or furniture sliders on a carpet or turf (modify with socks or paper plates on a wooden floor) and a pair of 10-25 pound dumbbells. All of our gear is at GardenOfGainz.com.

Each circuit takes 5 minutes to complete. Alternate between 60 seconds of work and 15 seconds of rest for all 4 exercises in the exact order listed. Rest a minute between circuits.

Circuit #1
5/5 Alternating Iso/Dynamic L/R Sliding Leg Curls
Dumbbell (DB) Abdominal Slideouts (DB on Sliders)
Sliding Lateral Lunge + 1-Arm DB Snatch Progression- Left Hand on DB, Left Foot on Slider
Sliding Lateral Lunge + 1-Arm DB Snatch Progression- Right Hand on DB, Right Foot on Slider

Circuit #2
30/30 In and Out/Out and In Sliding Leg Curls Complex
3-Way DB Slideouts (DB on Sliders)
Single Dumbbell Sliding Lateral + Rotational Lunge- Left Foot on Slider
Single Dumbbell Sliding Lateral + Rotational Lunge- Right Foot on Slider

Circuit #3
30/30 Hip-Loaded/Bodyweight Sliding Leg Curls Drop Set
30/30 Linear/Lateral Sliding Dumbbell (DB) Bear Crawls: Feet on Sliders
Sliding DB Reverse Fly + Sliding DB Lateral Raise- Left Foot on Sliders
Sliding DB Reverse Fly + Sliding DB Lateral Raise- Right Foot on Sliders

Circuit #4
30/30 DB Low/High Sliding Atomic Pushup
30/30 Sliding Leg Curls DB Press/Pullover Complex
Sliding Lateral Lunge 20/20/20 Clean/Press/Snatch Complex- Left Foot on Slider
Sliding Lateral Lunge 20/20/20 Clean/Press/Snatch Complex- Right Foot on Slider

Circuit #5
30/30 L/R 1-Arm DB Sliding Pushups (DB on Sliders)
DB Iron Cross 3/3 Sliding Hip Abductions/Leg Curls (OR DB Pec Fly Sliding Hip Abductions*)
Sliding Reverse Lunge 20/20/20 Clean/Press/Snatch Complex- Left Foot on Slider
Sliding Reverse Lunge 20/20/20 Clean/Press/Snatch Complex- Right Foot on Slider

*I’ll only show this one on the LIVE follow-along workout at Wednesday 10am PST!

Circuit #6
30/30 L/R 1-Arm DB Sliding Pushup Fly (DB on Sliders)
Sliding Leg Curl Runners
Constant Tension 40/20 Loaded/Unloaded Sliding Reverse Lunges- Left Foot on Slider
Constant Tension 40/20 Loaded/Unloaded Sliding Reverse Lunges- Right Foot on Slider

Want to learn about THE METHOD BEHIND THE MADNESS!? Listen to THE WEEKLY BJ PODCAST for the creator’s cut!