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thedailybj-blog1 · 6 years

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🎄 THE BEST 5-MINUTE BACK WORKOUT! ------------- This was part of today's 5-MINUTE MUSCLE MURDER WORKOUT for Phase 2 of PostHolidayShred.com (direct link in my bio). ------------- We've added a drop set into the equation for the 5-minute of max reps training for a single move. I first did max reps with a heavier load/harder move for the first minute then spent the remaining 4 minutes getting max reps for time with a lighter load/easier exercise. ------------- So, hammer-grip pullups into @trxtraining rows for an epic back pump with little to no spinal stress. In fact, the pullups actually decompress the spine. This routine is simple but deadly, providing the perfect blend of mechanical tension and metabolic stress. All muscle fibers will be completely exhausted in just 5 minutes. It doesn't get any better than this, baby! ------------- #FlexFriday #Flexing #Pullups #Rows #YourBodyIsYourBarbell #BackWorkout #BackExercises #Bodybuilding #MetabolicBodybuilding #Gainz #Muscle #Workout #Fitness #Exercise #YourBodyIsYourBarbell #BJGaddour #TheDailyBJ #PostHolidayShred #HomeWorkout #HomeWorkouts

#bodybuilding #backworkout #muscle #pullups #workout #homeworkout #bjgaddour #homeworkouts #metabolicbodybuilding #yourbodyisyourbarbell #backexercises #flexing #gainz #thedailybj #flexfriday #exercise #postholidayshred #fitness #rows

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mrssupersorrell-blog · 5 years

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And so the post holiday diet begins @thisisinsiderfood @foodporn @dietstartstomorrow #dieting #diet #postholidayshred #weightlossjourney #holidaydiet #dayone #dietday1 #dietday #healthyfood #healthyeating #salad #fruitandyogurt #dietjourney #dietmyway #slimming @eatwelluk https://www.instagram.com/p/BvM7fXUnPpX/?utm_source=ig_tumblr_share&igshid=xy5z8dqe420k

#dieting #diet #postholidayshred #weightlossjourney #holidaydiet #dayone #dietday1 #dietday #healthyfood #healthyeating #salad #fruitandyogurt #dietjourney #dietmyway #slimming

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anerdykat · 5 years

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Back to work #adaptiveathlete #adaptiverowing #postholidayshred https://www.instagram.com/p/BsRDfSDhiFW/?utm_source=ig_tumblr_share&igshid=1kxycu30xas5c

#adaptiveathlete #adaptiverowing #postholidayshred

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thedailybj-blog1 · 6 years

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🏈 Most New Year's Fitness plans push people too hard, too fast to get them quick results. Unfortunately, people end up limping to the finish line and usually quit or burnout before kickoff time on Super Bowl Sunday. But my 3-phase body recomposition program will slowly build you up from phase to phase and make it a lifestyle. This way you'll be ready to run the next race because there is no such thing as a finish line in fitness! --------------- 💪Phase 2 of PostHolidayShred.com (direct link in my bio) starts tomorrow and my members are crushing it! But don't worry—you can still hit the reset button and start Phase 1 tomorrow (or anytime)! All you need is your bodyweight and a pair of dumbbells. The workouts typically last 30-40 minutes or less, you can do them at home 🏠 or take them to the gym, and you have one full day off each week. And it's only $9.69/month, cancel anytime. Membership also provides access to everything site-wide past and present. --------------- #PostHolidayShred #NewYear #NewYearNewYou #Shred #WeightLoss #FatLoss #SuperBowl #SuperBowl52 #BJGaddour #Fitness #Workout #Diet #Exercise #WeightLossMotivation #WeightLossJourney #Fitspo #InstaFit #igFit #HomeWorkout #HomeWorkouts

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thedailybj-blog1 · 6 years

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#FlexFriday with this 5-minute #YourBodyIsYourBarbell leg blaster! --------------- I did 25 reps/minute for 5 straight minutes for 125 total reps. After resting 1-2 minutes, I repeated on the other side. Start with 8-10 reps/minute and slowly build up from there. This is a perfect example of how to get more work done in the same amount of time or less instead of endlessly lengthening your workouts. --------------- The pump was absolutely precious. I used more of a constant tension rep stimulus to maximize the metabolic stress (pump and burn). I also typically use a closer stance to put more stress on the quads (no, it doesn't bother my knees). --------------- This is such a simple and deadly lower body workout. I was even feeling this in my #TeamHighCalves towards the end. Note there's little to no spinal stress, no weight needed, and it's easy to recover from. It's hard to find a better 5-minute leg workout than this. --------------- Full workout details at PostHolidayShred.com (direct link in my bio). Have a great weekend, #FitFam! --------------- #BulgarianSplitSquats #SplitSquats #Legs #LegDay #Quads #Glutes #Hamstrings #GlutesWorkout #LowerBody #LowerBodyWorkout #HomeWorkout #HomeWorkouts #Muscle #Legs #Thighs #ThighsWorkout #BJGaddour #PostHolidayShred

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thedailybj-blog1 · 6 years

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🧘‍♂️🧘‍♀️ TRANSFORMATION TIP#5: Emphasize Recovery to Manage Stress! -------------- Please like, share, and tag some #swolemates who can benefit from this info. -------------- Lower-calorie diets and higher-intensity training put your body into a “fight or flight state” and create a recovery deficit. Be proactive with your recovery work by taking it as seriously as your workouts. All of the strategies above, combined with sleeping 7-9 hours/night, will help you flip the recovery switch and manage stress from both training and life. -------------- Join the PostHolidayShred.com (direct link in my bio) today! It's a 12-Week, 3-Phase Body Recomposition Program designed to get you into the best shape of your life in 2018. Each phase lasts 4 weeks and the workouts and nutrition will change from phase to phase to maximize fat loss and muscle gain. The program officially starts this Monday, January 8th. But this introductory week will help you plan, prepare, and get mentally ready to make a change. ------------ It's only $9.69/month and you can cancel anytime. You also will have access to everything past and present at TheDailyBJ.com. If you have any questions, please post in the comments below. I hope to have you on board. We're gonna make a change in 2018, baby! -------------- #Transformation #FitnessTransformation #GetBackInShape #Motivation #WorkoutMotivation #Performance #Health #Fitspiration #Fitness #FitnessAddict #Fitspo #NewYear #NewYearNewYou #FitnessGoals #Goals #PostHolidayShred #BackToBasics #BackToTheBasics #Infographic #Stress #Recovery #Life #Diet #Training #Yoga #🧘‍♂️#🧘‍♀️#Stretching

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thedailybj-blog1 · 6 years

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🔥THE POST-HOLIDAY SHRED! Go to PostHolidayShred.com (direct link in my bio) to learn more! If you have any questions after reviewing the website, please post in the comments below. --------------- This 3-Phase, 12-Week Body Recomposition Program will be the most comprehensive integrated training and nutrition system I've ever created. It's only $9.69/month and you can cancel anytime! Plus, the membership to TheDailyBJ.com provides access to everything site-wide past and present. --------------- All resources for Phase I will be ready on Monday, January 1st for your review. The program will officially begin the following Monday on January 8th to give you a full week to prepare. Go to PostHolidayShred.com (direct link in my bio) to reserve your spot today and be notified as soon as the resources are ready. --------------- Current members of TDBJ (TheDailyBJ.com) don't have to do anything except finish out the 12-Days of Fitmas and get mentally and physically ready to make a serious change in 2018! --------------- #PostHolidayShred #Shred #NewYear #NewYearNewYou #Transformation #TransformationTuesday #Fitness #Workout #Nutrition #Diet #BJGaddour #FatLoss #WeightLoss #HomeWorkout #HomeWorkouts #Gym #MakeAChange #Shredded

#fatloss #workout #transformation #homeworkout #transformationtuesday #shred #nutrition #diet #homeworkouts #shredded #gym #makeachange #weightloss #newyearnewyou #newyear #fitness #bjgaddour #postholidayshred

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thedailybj-blog1 · 6 years

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❤️ Here’s a quick recap of yesterday’s THRESHOLD TRAINING workout in Phase 1 of PostHolidayShred.com. I did 4 separate 10-Minute blocks using an eclectic mix of low-impact exercise modes: sliding skaters, sliding alternating reverse lunges, @assaultairbike, and @concept2inc ski 🎿 erg. The key 🔑 is to go at the fastest sustainable pace you can handle while staying out of the “pain zone.” Excellent cardio and active recovery workout. Learn more at PostHolidayShred.com #Cardio #CardioWorkout #Recovery #RecoveryWorkout #Fitness #Workout #Exercise #PostHolidayShred

#cardio #workout #cardioworkout #exercise #recoveryworkout #recovery #fitness #postholidayshred

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thedailybj-blog1 · 6 years

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I'm in a relationship with #BulgarianSplitSquats... the love/hate where shred meets gainz kind of a relationship. This was part of my 5-MINUTE MUSCLE MURDER WORKOUT for Phase 2 of PostHolidayShred.com (direct link in bio). TDBJ members- don't worry about what I'm doing as I'm ahead of you on the schedule. ------------ Minute 1- 20 reps with a pair of 50-pound #CenterMassBells from @sorinex (full set shown in video) ------------ Remaining 4 Minutes: max reps with bodyweight (trying to get at least 15 reps/minute) ------------ Rest 1-2 minutes, switch sides, and repeat ------------ The pump was fucking precious. If you're looking for simple but deadly workouts (and leg days) you can get at home or take to the gym, join TheDailyBJ.com today. Have a great weekend, #FitFam! ------------ #Future #Relationship #Legs #LegDay #Shred #Gainz #PostHolidayShred #BJGaddour #TheDailyBJ #FlexFriday #Fitness #Workout #InstaFit #Fitspo #HomeWorkout #HomeWorkouts

#fitspo #homeworkout #homeworkouts #postholidayshred #centermassbells #fitness #fitfam #bjgaddour #workout #instafit #gainz #future #legday #shred #thedailybj #legs #bulgariansplitsquats #flexfriday #relationship

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thedailybj-blog1 · 6 years

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⚠️Da pump 💪is always precious on Fridays! The Friday workouts in Phase 2 of PostHolidayShred.com are straight fire 🔥It starts next week. #FlexFriday #CrazyEyes #PostHolidayShred #BJGaddour

#postholidayshred #crazyeyes #bjgaddour #flexfriday

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thedailybj-blog1 · 6 years

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THE 3 KEYS 🔑TO A PERFECT WORKOUT! --------------- ✅Take an OUTSIDE IN approach to your training. First figure out how much time you have to train and then get as much quality work done as you can within that time frame. It's a great way to simplify the process and get in and out of the gym and on with your life. As I mentioned in a post last week on optimal workout duration, 30-40 minutes of intensive training seems to be a sweet spot for most drug-free trainees. --------------- ✅How can you get a lot of quality work done in just 30-40 minutes? Don't sit on your ass for 2-5 minutes during your rest periods. Instead, maximize every minute of your training! Unless you're training for max strength or power, your best bet is to alternate between non-competitive exercises instead of using straight sets. This allows you to keep rest periods shorter and get more work done in the same amount of time or less. You'll burn more fat and improve conditioning too. For example, alternate between upper and lower body exercises or push and pull exercises or antagonistic/opposing body parts (chest and back, biceps and triceps, quads and hammies, etc.). --------------- ✅You could also use lower-intensity "fillers" during rest periods like mobility drills or prehab/corrective work like hip walks, bird dogs, or band pull-aparts. Since most people skimp on their warmups and cooldowns, fillers ensure you address these overlooked aspects of your training instead of doing nothing. --------------- #WorkoutWednesday #Workout #Exercise #Fitness #BJGaddour #TheDailyBJ #FatLoss #WeightLoss #Shred #PostHolidayShred #InstaFit #Fitspo #Fitspiration #igFit #workoutmotivation #Workouts

#fitness #postholidayshred #weightloss #fatloss #shred #igfit #thedailybj #fitspo #bjgaddour #workouts #exercise #workoutmotivation #workout #fitspiration #instafit #workoutwednesday

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thedailybj-blog1 · 6 years

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🍑 MOBILITY MONDAY: Glute Bridge March with Elbow Drive! -------------- This is one of my go-to warmup drills. It mobilizes the hips and activates the hip, core, and scapular muscles. It's also amazing for creating hip separation between legs which will improve lunging, running, and walking performance. And if you suffer from chronic back pain, I highly recommend adding this to your daily routine. Do it for 10-20 slow and controlled reps or for 1-2 minutes of work pre-workout. You could also plug it into a circuit a mobility/activation move or do it anytime during the day to offset the negative effects of sitting for a prolonged period of time. -------------- This is one of the 10 moves in my ULTIMATE 10-MINUTE WARMUP for the #PostHolidayShred. Get the full circuit and access the entire program at PostHolidayShred.com (direct link in my bio). Phase II starts next week but you can start Phase I anytime. It's just $9.69/month, cancel anytime. And you'll have access to everything site-wide past and present. -------------- #MobilityMonday #MondayMobility #Mobility #Warmup #PreWorkout #MotivationMonday #Activation #Glutes #Hips #Shoulders #Core #GluteBridge #TheDailyBJ #BJGaddour #Fitness #Workout #Exercise #Sitting #SittingIsTheNewSmoking #BackPain

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thedailybj-blog1 · 6 years

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Just a typical day of tossing salads 🥗at TheDailyBJ.com. THE SHREDDED SALAD meal 🥘 prep will be posted to the site later today. #TheDailyBJ #BJGaddour #Salad #ProteinAndProduce #PostHolidayShred #AllMenArePredators #🥗

#bjgaddour #salad #proteinandproduce #postholidayshred #🥗#thedailybj #allmenarepredators

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thedailybj-blog1 · 6 years

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💥 Give this POWER CIRCUIT a shot for #WorkoutWednesday for some serious fast-twitch fiber fat-burning and anti-aging exercise! Get the full workout details at PostHolidayShred.com (direct link in my bio). It's really an awesome active recovery and conditioning workout that will leave you feeling energized and refreshed when you're done. --------------- Sometimes I'll do sprint intervals with a single mode of exercise, like the @assaultairbike. Other times I'll create a circuit of power training moves and cycle between them from minute to minute. I like this option because it's more fun, the time passes faster, and you can train a wider variety of movement patterns. For example, these were the moves in my power circuit yesterday for Phase I of PostHolidayShred.com: --------------- 1. Band-Resisted Stationary Sprints 2. Box Squat Jumps with @mbslingshot hip circle 3. @AssaultAirBike Sprints 4. @concept2inc #Ski Erg 5. Plyo Pushups --------------- Sorry for the bad angle on the sprints. It may look like my knees aren't getting all the way up because you can't tell that I'm leaning forward while sprinting with the band harness. Get the full workout details at PostHolidayShred.com (direct link in my bio). I also show you how to do this at home with minimal equipment/bodyweight options so there are no excuses. --------------- #Power #Circuit #CircuitTraining #CircuitWorkout #HIIT #Sprints #Intervals #IntervalTraining #FatLoss #Fitness #Workout #Exercise #MetabolicConditioning #EnergySystemDevelopment #ESD #Cardio #CardioWorkout #BJGaddour #PostHolidayShred

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thedailybj-blog1 · 6 years

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My post-workout #ProteinAndProducePLUS meal after this morning’s strength circuit on a higher carb day. Green eggs 🍳 and ham with mashed potatoes 🥔, sprouted grain bread 🍞 and peanut 🥜 butter, & plain kefir with mixed berries and cherries 🍒. A good way to always get up for and never miss a challenging workout is knowing a meal 🥘 like this awaits you! #PostHolidayShred #Shred #Gainz #BJGaddour #PostWorkout #PostWorkoutMeal #TheDailyBJ #BJGaddour

#bjgaddour #proteinandproduceplus #postworkout #postholidayshred #shred #postworkoutmeal #thedailybj #gainz

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thedailybj-blog1 · 6 years

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🔥 #TransformationTuesday with THE BEST WAY TO BURN FAT! Not only does a metabolic resistance training circuit melt fat, but it will help you maintain if not build lean muscle mass. This way you won't end up with a sluggish metabolism and that dreaded "skinny fat" look after losing weight. You may not lose as much scale weight, but you'll be leaner and you'll look and feel way better. Plus you'll be best positioned to be able to maintain your results. Trust me. ------------- Please like, share, save, and tag some #swolemates who may benefit from this info. And there's still time to join my 12-week PostHolidayShred.com (direct link in my bio) program. I'll show you to train to lose fat and gain muscle to get into the best shape of your life in 2018! ------------- #WeightLoss #Transformation #Workout #FatLoss #BurnFat #Fat #FitnessTransformation #WorkoutTransformation #Fitness #InstaFit #Fitspo #Fitspiration #Circuit #CircuitTraining #Exercise #PostHolidayShred #TheDailyBJ #BJGaddour #Infographic

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