BJ Gaddour's video: UPDATED WOW - 09 16 2020 TTT 3 0 BJ Gaddour Home Follow-Along Workout Bodyweight Dumbbells

This is the UPDATED higher quality recording of our weekly live workout! Please watch this one instead of the livestream. Details on BJ's Stupid 38th Birthday Sale are below at the bottom. ____________________________ THERMOGENIC TEMPO TRAINING (TTT) 3.0 - Perform each move for 90 seconds of work at the prescribed tempo with 30 seconds of rest between moves: Extended ROM Top 1/2 Getups- Left Extended ROM Top 1/2 Getups- Right Contralateral 1-Arm, 1-Leg Hip-Hinge + Rows- Left Contralateral 1-Arm, 1-Leg Hip-Hinge + Rows- Right Goblet or Front-Loaded Squats Pushups - That’s 1 cycle. Rest 2-3 minutes between cycles. - The training tempo (or rep speed) will change from cycle to cycle as outlined below: For Moves 1-4: Cycle 1: Eccentric Emphasis- 3-5 seconds down Cycle 2: Isometric Emphasis- 3-5 seconds hold at midpoint(s) or contraction Cycle 3: Continuous- 2-3 seconds up and down with no pauses Cycle 4: 1.5-Rep For Moves 5-6: Cycle 1: Eccentric Ladder- Start with a 3-seconds descent. Add a second each rep. Cycle 2: Eccentric-Isometric- 4 seconds descent, 4 second pause Cycle 3: Mixed Tempo 3-to-1 Ratio of Regular to Plyo Reps Cycle 4: 30s/30s/30s Complex- Bottom Half/Top Half/Full Range of Motion (ROM) ____________________________________________________________ SHOW NOTES: BJ's Stupid 38th Birthday Sale! As of today, I have officially been around the sun 38 times and I can tell you this... it starts to get a bit repetitive. LOL. But every year I get older, you get an extra 1% off my annual birthday sale! For the rest of September, you can get 38% off our ManBabyCBD.com tinctures & salves: ​https://www.manbabycbd.com/​ I take the tincture before bed to sleep like a baby. And I massage the salves onto my sore joints and muscles daily to heal like a baby. We're also taking 38% off our SleevesSoldSeparately.com Muscle Tees & 3/4 Functional Trainer Shorts: ​https://sleevessoldseparately.com/​ Just use the coupon code: BirthdayBaby38 Thanks for your birthday wishes and for your continued support! Your Workout Buddy, BJG PS- Mic Drop Hoodies & Joggers plus all my men's athleisure apparel from: https://sleevessoldseparately.com/ PPS- Complete at-home programming at: https://www.thedailybj.com/ ManBaby CBD Tinctures & Salves from: https://www.manbabycbd.com/