Just Keep Moving!


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????SICKO MODE SPEED????LADDER CIRCUIT! ➖➖➖ ⚠️THIS IS AN ADVANCED WORKOUT FOR ????GORILLACORNS????ONLY! Grab an #AgilityLadder and go #SickoMode with this soul-crushing circuit! Yes, for max speed and quickness, shorter duration work periods and longer duration rest periods are better for these drills. But since only 0.1 % of you are pure ????️‍♂️ strength/power athletes, the following #MetCon circuit format makes more sense. It gives you more time on each drill so you can slow it down and really hone your technique. But TRUST... you’ll still enhance athletic performance and the fat loss and conditioning effect is off the charts! ➖➖➖ ????There’s a built-in warmup. You can do this for reps or time. For reps, completing each move up⬆️ & down⬇️ the ladder is a rep. Do a rep of each move and go right to the next move in the exact order listed below. For time, perform each move for 40-60 seconds of work with 20-30 seconds of rest between moves. ????Moves 4+5 are a shown first FYI: ➖➖➖ 1. IN & OUT???? - LEFT 2. IN & OUT???? - RIGHT 3. SEAL JACKS 4. LATERAL BEAR CRAWL BREAK-DANCERS- LEFT 5. LATERAL BEAR CRAWL BREAK-DANCERS- RIGHT 6. DROP SQUATS 7. STICKY ICKY SHUFFLE ???? 8. STAGGERED SWITCH PLYO PUSHUPS 9. SEE-SAW LUNGE JUMPS- LEFT 10. SEE-SAW LUNGE JUMPS- RIGHT ➖➖➖ ✅That’s 1 round. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds. See the full instructional video on my IGTV ???? channel. Music ???? is “SICKO MODE” from @TravisScott ➖➖➖ ????????????????GORILLACORN GAINZ: My 2019 ????Training Plan! ➖➖➖➖ ????Gorillacorn Gainz is where shred meets gainz! It’s an exclusive high-end coaching program for an elite group of only 50 men from around the world ???? who want to train just like me ???? and learn how to achieve the holy grail ???? of simultaneous fat loss & muscle gain. ➖➖➖ ‼️GET ON THE WAITLIST AND LEARN MORE NOW at ????GorillacornGainz.com???? (direct link in my bio!) ONLY 50 SPOTS AVAILABLE. PROGRAM DROPS ON JANUARY 1ST, 2019! ➖➖➖ GET ON THE WAITLIST AND LEARN MORE NOW at GorillacornGainz.com (direct link in my bio!) ONLY 50 SPOTS AVAILABLE. PROGRAM DROPS ON JANUARY 1ST, 2019!

A post shared by BJ Gaddour (@bjgaddour) on


I'm in California spreading the Pedestal Love and the last couple of days I've done the below workouts with inspiration for the above stud @bjgaddour:

Equipment - Turf Strip & Rower

Workouts 1 & 2 X 10 Rounds Each

1 Minute Row at 1:45 500 meter pace

1 Minute Lunges, Crawls, Push-Up Variations & Jiu Jitsu Warm-Ups

I was mixing in Lateral Lunges, Bear Crawls, Spider Man Push-Ups, etc... Really just doing what I felt like my body needed. 

The goal was to move with intention, always have solid technique, and get a good sweat going. The simpler the better when you're on the road and just need to move.

Always keep moving & #DitchYourShoes

Much Love,


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