THE BRADY WATT BODY WEIGHT WORKOUT!

PDF CHEAT SHEET LINK: https://tdbj.me/Feb2020Wk1

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! The custom workout playlist will be all Brady Watt tracks since he inspired this workout.

HERE’S HOW IT WORKS:

- This is a completely equipment-free workout but you can elevated your hands or feet with a couch/bench/box/chair/couch/ottoman. You can also mix-in a Sanddune Stepper. All of our gear is at GardenOfGainz.com.

- There are 3 bodyweight complexes, each lasting 5 minutes. Rest 1-2 minutes between complexes:

COMPLEX#1: 20/40 PLANKS/LUNGES

Minute 1: 20 Seconds Hand-Tap Planks/40 Seconds Reverse Lunges
Minute 2: 20 Seconds Shoulder-Tap Planks/40 Seconds Forward Lunges
Minute 3: 20 Seconds Toe-Tap Planks/40 Seconds See-Saw Lunges Left
Minute 4: 20 Seconds Walkout Planks/40 Seconds See-Saw Lunges Right
Minute 5: 20 Seconds T-Planks/40 Seconds Paused Lunge Jumps

COMPLEX#2: 20/40 PLANKS/LUNGES

Minute 1: 20 Seconds Bear Pushups/40 Seconds Sinking ISO Y-Squats
Minute 2: 20 Seconds Close-Grip Pushups/40 Seconds Paused Drop Squats
Minute 3: 20 Seconds Normal-Grip Pushups/40 Seconds Continuous Drop Squats
Minute 4: 20 Seconds Wide-Grip Pushups/40 Seconds Paused 90/90 Squat Jumps
Minute 5: 20 Seconds Pike Pushups/40 Seconds Flexicutions Squats

COMPLEX#3: 30/30 SHADOW BOXING ORTHODOX/SOUTHPAW STANCE

Minute 1: 30/30 Jabs (1) OR 1-2 Combos
Minute 2: 30/30 Straights (2) OR 1-2-3 Combos
Minute 3: 30/30 Alternating Hooks (3 & 4) OR 1-2-3-4 Combos
Minute 4: 30/30 Alternating Uppercuts (5 & 6) OR 1-2-3-4-5 Combos
Minute 5: 1-2-3-4-5-6 Combos

- That’s 1 cycle. Advanced trainees can repeat these 3 complexes for 2 total cycles.

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