TABATA SUPER SLIDER SHREDDER!

PDF DOWNLOAD LINK: https://tdbj.me/Feb2020Wk4

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). All of our gear 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
Hands-Elevated Sliding Mountain Climbers
Shoulders-Elevated Sliding Leg Curls
LungeMan Anti-Slide ISO w/ 10/10 Level Change- Left Leg
LungeMan Anti-Slide ISO w/ 10/10 Level Change- Right Leg

Circuit #2
Hands-Elevated Sliding 1-Leg Mountain Climbers- Left Leg
Hands-Elevated Sliding 1-Leg Mountain Climbers- Right Leg
1-Leg Leg Curl Anti-Slide ISO w/ 10/10 ROM Change- Left Leg
1-Leg Leg Curl Anti-Slide ISO w/ 10/10 ROM Change- Right Leg

Circuit #3
Hands-Elevated Plank Slide-Backs (+ Hollow-Body Tucks)
Shoulders-Elevated Sliding Leg Curl FLEXICUTIONS
Low Box/Step 1-Leg ISO Squat with Foot Slides Linear/Lateral- Left Leg
Low Box/Step 1-Leg ISO Squat with Foot Slides Linear/Lateral- Right Leg

Circuit #4
1-Leg Atomic Pushups- Left Leg
1-Leg Atomic Pushups- Right Leg
Sliding Sprinter Starts with Contralateral Toe Touch- Left Leg
Sliding Sprinters Starts with Contralateral Toe Touch- Right Leg

Circuit #5
Sliding 1-Arm Pushups Full/Hover- Left Arm
Sliding 1-Arm Pushups Full/Hover- Right Arm
1-Leg Sliding Leg Curls Floor/Shoulders-Elevated- Left Leg
1-Leg Sliding Leg Curls Floor/Shoulders-Elevated- Right Leg

Circuit #6*
Minute 1: 20/10 Dynamic/Iso Sliding Reverse Lunges- Left Leg
Minute 2 :20/10 Dynamic/Iso Sliding Reverse Lunges- Right Leg
Repeat

*UNLOCK the full circuit at the LIVE follow-along workout on Wednesday at 10am PST with unlimited replay at YouTube.com/BJGaddour!

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