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    Our Workouts

    Turkey Smoker w/ @bjgadour

     

    View this post on Instagram

    🦃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

     

    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

    Go for a walk (or a hike if you have access to hills/mountains)

     

    One of my favorite workouts is to bring my axe around the farm for a hike and chop at whatever dead trees need to be removed. 

    The snow was above the knees at certain points so the hike got sweaty pretty quick. 

    In total, I did about 7 miles and got a good amount of hacks in with the axe.

    Get sweaty today and have some fun in the process!

    Much Love,

    Brendan

     

    Saturday Sweat Fest w/ a Bacon, Egg, & Cheese

     

     

    Got into a good one over the weekend and followed it up with a delicious bacon, egg, and cheese on an English muff. 

    Below is what I crushed:

    KB Warm-Up w/ Assault Bike X 4 Rounds

    Staggered Stance KB Swings, Cleans, Reverse Lunges, & Rows (5 reps of each movement on both sides)

    Finished each round with an aggressive 45 seconds on the Assault Bike

    5 Rounds X 5 Reps

    A1) Low Bar Trap Bar Deadlifts (don't quite yet look like @dnlfit when I trap bar deadlift pictured above)

    A2) Heavy Double KB Swings

    4 Rounds X 6-8 Reps

    B1) Pull-Ups

    B2) Dips

    3 Rounds X 12 Reps

    C1) Single Arm Cable Face Pulls

    C2) Single Arm Cable Tricep Extensions 

    1 Round X 6 Bites

    D1) Bacon, Egg, & Cheese on an English muff

    Much Love,

    Brendan

    Pull & Pull, Push & Push

    Today's Workout:

    A1) Deadlift - 5 x 5 

    A2) Weighted pull-ups - Changing grips each set - 5 x 5 

    B1) Two KB Front Squat to Strict Press - 3 x 8 

    B2) Split Squat Cable Rows - 3 x 8 each 

    C) Half Kneeling Anti-Rotation Cable Press - 3 x 8 each

    KB Work w/ Mike Perry from Skill of Strength

     

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    Fix your KB Front Squat with this killer trick from @coachmikeperry 💪 #DitchYourShoes ・・・ So, we’ve finally found a good way to use this foamy pad thing that looks like it might fit on a barbell 😉 One of the biggest mistakes on the double kettlebell front is losing the pelvic, rib cage and lat connection. When performed correctly, this squat variation should light up your anterior core🔥🔥 Here’s a simple drill that will teach you the proper positioning rather quickly. Step 1️⃣- clean a pair of kettlebells. Step 2️⃣- find a friend who wants to see you get stronger, and have them place the pad between your triceps and ribs. Step 3️⃣- squeeze the pad and perform a set of squats. 🛑DO NOT DROP THE PAD!🛑 Step 4️⃣ - feel those abs and practice. Step 5️⃣- You’re welcome! @kpdrisco17 @pedestalfootwear @iamevanmarcantonio @brewedstronger @brettjonessfg @strongfirst @amandamaryperry @derekchristeler @xaviersalinas11 @functionalmvmt @perform_better @drjohnrusin #kettlebellworkout #kettlebells #squat #deadlift #abs #training #functionaltraining #fms #movewithfms

    A post shared by Pedestal Footwear (@pedestalfootwear) on

     

    Got some killer KB work in and used the above KB Front Squat tip from Mike Perry, Owner of Skill of Strength. 

    Mike is an awesome dude and trains several highly ranked fighters in the UFC. 

    The workout is as follows:

    6-8 Rounds

    6 Double KB Swings

    6 Alternating Cleans (3 each side)

    6 RDL's

    6 Front Squats

    6 Rows

    6 Push-ups

    Ditch Your Shoes & GET SOME!!!

    Much Love,

    Brendan