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????2018 ANNUAL TURKEY DAY DAMAGE CONTROL WORKOUT! ➖➖➖➖ ????It's about that time for my annual 1-hour, 1,000-calorie (varies based on fitness level and body size) damage control workout for those celebrating Thanksgiving ???????? in the US! All you need is a pair of 10-25 pound dumbbells and a bench/box/chair/ottoman to melt your face before you stuff your face. Please share with some #swolemates who need to earn dat stuffing. ➖➖➖➖ ????There’s a built-in warmup. Perform each move for max quality reps in a minute with 30 seconds of rest between moves: ➖➖➖➖ 1. Bench Split Rotational Curl to Press- Left Leg 2. Bench Split Rotational Curl to Press- Right Leg 3. Bench Jump-Overs 4. Bottom-Half Goblet Bulgarian Split Squats- Left 5. Bottom-Half Goblet Bulgarian Split Squats- Right 6. Bench Tap Pushup Complex 7. Plank 1-Arm Row- Left 8. Alternating Stepup Jumps Complex (30s Linear/30s Lateral) 9. Plank 1-Arm Row- Right 10. Multi-Stance Bench Squat Jumps (20s each: close, medium, wide) ➖➖➖➖ ????????That's 1 round that takes 15 minutes to complete. Perform up to 4 total rounds for a 1-hour metabolic massacre, resting 1-2 minutes between rounds. See the full instructional ???? on my IGTV ???? channel. Music ???? from @mikewillmadeit @creedmovie @liltunechi ➖➖➖➖ ????Join the new & improved ????TheDailyBJ.com (direct link????in my bio)????TODAY for the best 30-minute fat loss workouts on the planet! I tell you exactly what to do each month so you can save valuable time and energy from planning your own workouts. If you dig what I share here on IG, you'll love ????TheDailyBJ.com (direct link????in my bio)!???? ➖➖➖➖ #WorkoutWednesday #TurkeyDay #Thanksgiving #ThanksgivingDay #ThanksgivingWorkout #Thanksgiving2018 #FatLoss #WeightLoss #Dumbbells #Dumbbell #DumbbellWorkout #HomeWorkout #HomeWorkouts #Gym #Workout #Fitness #Exercise #MensHealth #MensFitness #WomensHealth #California #CaliforniaLove #LA #Creed #Creed2

A post shared by BJ Gaddour (@bjgaddour) on Nov 21, 2018 at 10:48am PST

The holidays are crazy for everyone but it's important to always earn my goodies. 

While on the road I gave the above smoker from @bjgadour a go.

Below is the full workout:

"????2018 ANNUAL TURKEY DAY DAMAGE CONTROL WORKOUT!
➖➖➖➖
????It's about that time for my annual 1-hour, 1,000-calorie (varies based on fitness level and body size) damage control workout for those celebrating Thanksgiving ???????? in the US! All you need is a pair of 10-25 pound dumbbells and a bench/box/chair/ottoman to melt your face before you stuff your face. Please share with some #swolemates who need to earn dat stuffing.
➖➖➖➖
????There’s a built-in warmup. Perform each move for max quality reps in a minute with 30 seconds of rest between moves:
➖➖➖➖
1. Bench Split Rotational Curl to Press- Left Leg
2. Bench Split Rotational Curl to Press- Right Leg 
3. Bench Jump-Overs
4. Bottom-Half Goblet Bulgarian Split Squats- Left
5. Bottom-Half Goblet Bulgarian Split Squats- Right
6. Bench Tap Pushup Complex
7. Plank 1-Arm Row- Left
8. Alternating Stepup Jumps Complex (30s Linear/30s Lateral)
9. Plank 1-Arm Row- Right
10. Multi-Stance Bench Squat Jumps (20s each: close, medium, wide)
➖➖➖➖
????????That's 1 round that takes 15 minutes to complete. Perform up to 4 total rounds for a 1-hour metabolic massacre, resting 1-2 minutes between rounds."

I hope you enjoy!

Much Love,

Brendan