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    Our Workouts

    Sunday Pulls

    A1) Trap Bar Deadlift - 4 x 8-10

    A2) Cable Pull Down - 4 x 12

    A3) Single Leg Med Ball Slam - 4 x 6 Each

    B1) Bench Glute Bridge Single Arm Press - 4 x 8

    B2) Inverted Row - 4 x 8 

    B3) Knees Up Supine Cable Press - 4 x 8 Per Side

    C1) Incline Bench Reverse Fly - 2 x 15

    C2) Incline Db Front Shoulder Raise - 1.5 Style - 2 x 15

     

     

    Rower + Lunges + L Sit to Table Top

     

     

    All I had access to the last couple of days was a rower so I mixed and matched bodyweight movements between aggressive rowing.

    I worked in one of my favorite movements demo'ed below by @francheskafit  

     

    My last workout went like this:

    Rounds 1, 3, 5, 7, 9

    1 minute row at 1:40/500m pace followed by 1 minute of walking lunges

    Rounds 2, 4, 6, 8, 10

    1 minute row at 1:40/500m pace followed by 1 minute of L Sit to Table Top

    Keep Ditching Your Shoes!

    Much Love,

    Brendan

     

    Sled Work

    Wanted to just move the body today so decided to mess around with the sled. Below are two quick complexes, one of which I took from Tony Gentilcore.  

    A1) Sled Pull (video below)

    A2) Side Plank (video below)

    A3) Deadbug (video below)

     

    B1) Sled Push

    B2) KB Farmers Carry  

    SINGLE-DUMBBELL TRIFECTA FAT LOSS COMPLEX! w/ @bjgaddour

    This one is a killer!

    I can always count on @bjgaddour to come through with an awesome bang for your buck workout.

    All you need for this one is a dumbbell and a solid work ethic. Check out the below and make sure to slide through for each demo video:

     

    View this post on Instagram

    🔥SINGLE-DUMBBELL TRIFECTA FAT LOSS COMPLEX! ➖➖➖➖ 🤯A complex is where you perform multiple moves back-to-back-to-back with little to no rest between moves and using the same training tool. They allow you to get a shit-ton of work done in a short period of time for a maximum fat-burning, muscle-building, and metabolism-boosting response. And the best complexes place the most challenging move first with a built-in warmup so you can get in and out of the gym and on with your day ASAP! ➖➖➖➖ 🧠This complex features 3 unilateral moves you'll seamlessly flow between (6 total). Perform each move for 45 seconds of work with little to no rest between moves: ➖➖➖➖ 1. Break-Dancer Row to Press- Left Arm 2. Break-Dancer Row to Press- Right Arm 3. 1-Arm Contralateral Hip-Hinge to Curl to Press- Left Leg, Right Arm 4. 1-Arm Contralateral Hip-Hinge to Curl to Press- Right Leg, Left Arm 5. Rotational Lunge to Lateral Lunge- Left Side 6. Rotational Lunge to Lateral Lunge- Right Side ➖➖➖➖ 📝That's 1 round. Do 3-5 rounds, resting 1-2 minutes between rounds. ➖➖➖➖ 🏡For more minimal equipment workouts you can do at home or take to the gym, join TheDailyBJ.com today! It's the only place to find my latest and greatest training programs. ➖➖➖➖ #Monday #MondayMotivation #FatLoss #WeightLoss #Dumbbell #Dumbbells #DumbbellWorkout #Gym #HomeGym #MetCon #Fitness #Workout #InstaFit #Fitspo #Fitspiration #WorkoutMotivation #Malibu #GardenOfGainz #MensHealth #MensFitness #WomensHealth #HomeWorkout #HomeWorkouts

    A post shared by BJ Gaddour (@bjgaddour) on

     

    Keep Ditching Your Shoes!

    Much Love,

    Brendan

    Single Leg Lower

    Single Leg Lower

    A) Barbell Split Stance Squat - 5 x 8 Each

    B1) Kickstand Trap Bar Deadlift - 4 x 8 Each

    B2) Shoulder Taps - 6 Each

    C1) Incline Bench - 4 x 8 

    C2) Neutral Grip Pull-Up- 4 x 8