15-Minute Beastly Bells & Bodyweight Workout with @BJGADDOUR

Posted on December 20th, 2018 to BJ Gaddour

I’ve said it before, and I’ll say it again, I love BJ Gaddour. 

Below is a 15 minute KB & Bodyweight Metabolic Superstorm that crushed me. 

 

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????15-MINUTE BEASTLY BELLS & BODYWEIGHT WORKOUT! ➖➖➖➖ ????I love to mix bodyweight and kettlebell moves to create a metabolic ⛈ superstorm! ???? Move 9 is really tough to figure out and takes a lot of practice so just repeat Move 7 if needed. But it’s important to throw new wrinkles into your training to keep the needle moving in the right direction. There’s a built-in warmup. ➖➖➖➖ ????Perform each move for 60 seconds with 30 seconds of rest between moves. ????The 10th & final move is shown first FYI: ➖➖➖➖ 1. Halo ???? Up-Downs 2. Triple Swing to Triple Goblet Pulse Squat Complex 3. Crab ???? Roll 4. Triple Drop Squat Complex 5. 1-Arm Clean & Press to Reverse Lunge- Left 6. 1-Arm Clean & Press to Reverse Lunge- Right 7. Break-Dancers ???? 8. Rocker Complex (30s Linear/30s Lateral) 9. Blast-Off Break-Dancers ???? 10. Alternating 1-Arm Sumo Deadlift Jumps ➖➖➖➖ ????????That’s 1 round that takes 15 minutes to complete. Do a single round as a starter or finisher. Do 2-4 rounds for a full workout, resting 1-2 minutes between rounds. See the full instructional ???? on my IGTV ???? channel. Music ???? is “FALLING” from Montell Jordan. ➖➖➖➖ ????END OF YEAR SPECIAL‼️Get 50% off the ANNUAL membership to TheDailyBJ.com (direct link in my bio) for the next 3 days only! You’ll get 6 months free and save $120 over the course of the year. This offer ends this Friday at 11:59pm ET and will not be available again for at least another year. If you enjoy the minimal equipment workouts I share here, then you’ll love the monthly programs I create at TheDailyBJ.com (direct link in my bio)! ➖➖➖➖ #HumpDay #WorkoutWednesday #Workout #Fitness #Exercise #Health #Kettlebell #Kettlebells #KettlebellWorkout #KettlebellExercises #Malibu #LA #SoCal #GardenOfGainz #MensHealth #WomensHealth #MensFitness #MetCon

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The Workout

Perform each move for 60 seconds with 30 seconds of rest between moves. ????The 10th & final move is shown first FYI:
➖➖➖➖
1. Halo ???? Up-Downs
2. Triple Swing to Triple Goblet Pulse Squat Complex
3. Crab ???? Roll
4. Triple Drop Squat Complex
5. 1-Arm Clean & Press to Reverse Lunge- Left
6. 1-Arm Clean & Press to Reverse Lunge- Right
7. Break-Dancers ???? 
8. Rocker Complex (30s Linear/30s Lateral)
9. Blast-Off Break-Dancers ???? 
10. Alternating 1-Arm Sumo Deadlift Jumps
➖➖➖➖
????????That’s 1 round that takes 15 minutes to complete. Do a single round as a starter or finisher. Do 2-4 rounds for a full workout, resting 1-2 minutes between rounds.

Give it a whirl and let me know what you think!

Much Love,

Brendan

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