BJ Gaddour's video: UPDATED WOW - 10 14 2020 METABOLIC MAYHEM 2 0 BJ Gaddour Home Follow-Along Workout

This is the UPDATED higher-quality recording of this week's livestream. You can get our Bland Bands, or BLANDS (non-branded premium bands), at: https://sleevessoldseparately.com/products/bjs-non-branded-bands ___________________________ EQUIPMENT NEEDS: - A padded mat or floor for shin box mobility work - A dowel or stick for shin box mobility work - A low box/step for split squats and 1-leg low box jumps - A lighter dumbbell (BJ used 25lbs) - A heavier dumbbell or kettlebell (BJ used two 50s for 100lbs total) - 2 resistance bands: 1 lighter, 1 heavier - A hand towel for overhead triceps extensions PART 1- METABOLIC MOBILITY - Perform each move for 90 seconds of work at the prescribed tempo with 30 seconds of rest between moves: Shin Box Raise- Left Shin Box Raise- Right - The training tempo (or rep speed) will change from cycle to cycle as outlined below: Cycle 1: Eccentric-Isometric Emphasis- 4 seconds down, 4 seconds hover hold Cycle 2: Isometric Emphasis- Pause halfway down AND halfway up Cycle 3: Pulsing at Top Cycle 4: Pulsing at Bottom REST 2 MINUTES PART 2- METABOLIC MAYHEM ROUND 1: CORE COMPLEX Minute 1: DB 1-Arm Overhead Situp L/R Minute 2: DB 1-Arm Overhead Situp + Press L/R Minute 3: DB 1-Arm Overhead Situp + Double Press L/R ROUND 2: CARDIO COMPLEX Minute 1: Band Jabs L/R Minute 2: Band Step Jabs L/R Minute 3: Band Leap Jabs L/R ROUND 3: SINGLE-LEG STACK- LEFT Perform each move for 30 seconds of work with 15 seconds of rest between moves: Goblet Split Squat X-Band Split Runner 1-Leg Low Box Jumps ROUND 4: SINGLE-LEG STACK- RIGHT Perform each move for 30 seconds of work with 15 seconds of rest between moves: Goblet Split Squat X-Band Split Runner 1-Leg Low Box Jumps ROUND 5: PUSH STACK Perform each move for 30 seconds of work with 15 seconds of rest between moves: Band Overhead Triceps Extension Band Pushups Band Overhead Press ROUND 6: PULL STACK Perform each move for 30 seconds of work with 15 seconds of rest between moves: Band Hammer Curls Band Bent-Over Row Band Pull-Aparts That’s 1 cycle. Perform up to 2 total cycles. Rest a minute between rounds. Rest 3 minutes between cycles. ____________________________________ SHOW NOTES Get all my apparel from: https://sleevessoldseparately.com/ Get my ManBaby CBD tinctures and salves from: https://www.manbabycbd.com/ Full at-home programming at: https://www.thedailybj.com/