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bjgaddour

BJ Gaddour

🏝Malibu, CA🇺🇸🇹🇳 (from🧀Milwaukee) 🏋️‍♂️Creator @SleevesSoldSeparately 💪🏼Former Men's Health fitness director ⬇️LungeMan🦵Shorts & Apparel⬇️

http://www.SleevesSoldSeparately.com/

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Malibu, California

🎙MARRYING/DATING A FITNESS NUT!⁣ ⁣ ✅On the 63rd episode of "The Weekly BJ Podcast," my wife @ninagjones joins me to discuss what it's like to live with a fitness trainer. We share lots of funny and insightful stories from our 17 years together so I think you'll dig it.⁣ ⁣ 📝All episodes are available on Anchor & iTunes, including:⁣ ⁣ - Cracking the Cheat Meal Code⁣ - The Best Way To Start a New Diet⁣ - Fat Loss vs. Muscle Gain Workouts⁣ - The 5 Pillars of Fat Loss⁣ - Fitness Frauds⁣ - Keto & Low Carb Diets⁣ - And Much More!⁣ ⁣

Malibu, California

🧨DIRTY DOZEN DUMBBELL DETONATOR!⁣ ⁣ ✅Get my new workout & swim 🦵 shorts from➡️ @SleevesSoldSeparately⁣ ⁣ There's a built-in warmup. A pair of 10-25 pound dumbbells and a 6x6 foot space is all you need. Perform each move for max reps in 40 seconds with 20 seconds of rest between moves:⁣ ⁣ 1. Hollow-Body Fly Holds⁣ ⁣ 2. Elevated Birddog Rows- Left⁣ ⁣ 3. Elevated Birddog Rows- Right⁣ ⁣ 4. Tall Kneeling 1-Arm Bottoms-Up Presses- Left⁣ ⁣ 5. Tall Kneeling 1-Arm Bottoms-Up Presses- Right⁣ ⁣ 6. Pushup Kickbacks to Hammer Curls⁣ ⁣ 7. Multi-Level Split Squat 1-2 Presses- Left⁣ ⁣ 8. Multi-Level Split Squat 1-2 Presses- Right⁣ ⁣ 9. Split Squat + High Pulls- Left⁣ ⁣ 10. Split Squat + High Pulls- Right⁣ ⁣ 11. Staggered Skier Swings- Left⁣ ⁣ 12. Staggered Skier Swings- Right⁣ ⁣ That’s 1 round that takes 10 minutes to complete. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.⁣ ⁣

Malibu, California

🔥MED BALL METCON MASSACRE!⁣ ⁣ ✅Get my new workout & swim 🦵 shorts from➡️ @SleevesSoldSeparately⁣ ⁣ This whole body core-carving workout came to me in a dream. But my dreams are your metabolic nightmares, sucka! Haha. Start with a 5-10 pound med ball and slowly work your way up from there. I used a 20-pound ball and it crushed me! And this routine works best with a bouncing med ball over a slam ball, but you can make it work with either if needed.⁣ ⁣ There’s a built-in warmup. Perform each move for 50 seconds of work with 10 seconds of rest between moves:⁣ ⁣ 1. Split Kneeling Rainbow Slams (25s/side)⁣ ⁣ 2. 1-Leg Rolling Leg Curls- Left⁣ ⁣ 3. 1-Leg Rolling Leg Curls- Right⁣ ⁣ 4. Staggered Figure 8’s (25s/side)⁣ ⁣ 5. Ball Roll Pushup Mountain Climbers⁣ ⁣ 6. Ball Play⁣ ⁣ 7. 3-Way Slams Complex⁣ ⁣ 8. Crush-Grip Spiderman Pushups⁣ ⁣ 9. Reverse Lunge Halos- Left⁣ ⁣ 10. Reverse Lunge Halos- Right⁣ ⁣ That’s 1 round that takes 10 minutes to complete. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.⁣ ⁣

Malibu, California

💯SKILL-BASED CARDIO❤️FOR DA WIN!⁣ ⁣ ✅My workout & swim🦵shorts from➡️ @SleevesSoldSeparately⁣ ⁣ 🥊One of the best tips I can give you is to make your conditioning as skill-based as possible. It's so much more fun and progressive than regular cardio on a machine or just running endlessly for time. And for my money, nothing's better than boxing for a total fitness experience. ⁣ ⁣ 🔥Here's a 1-hour, 15-round workout I did earlier this week. I crushed over a 1,000 calories and my heart rate was 150-178 bpm for most of the session. I took a single drill from my boxing coach @tony_jeffries and layered it so it got progressively more difficult as time passed.⁣ ⁣ The footwork drill is 2 steps forward + 1 step back (or 2 in-1 out). Perform each round for 3 minutes of work with a minute rest between rounds:⁣ ⁣ Round 1: Mini-Band Warmup (90 seconds/stance)⁣ Round 2: Feet Only- Orthodox Stance⁣ Round 3: Feet Only- Southpaw Stance⁣ Round 4: Double Jab (1-1) Combo- Orthodox⁣ Round 5: Double Jab (1-1) Combo- Southpaw ⁣ Round 6: Step-back Straight (2)- Orthodox⁣ Round 7: Step-back Straight (2)- Southpaw ⁣ Round 8: 1-1-2 Combo- Orthodox⁣ Round 9: 1-1-2 Combo- Southpaw ⁣ Round 10: Band 1-1-2 Combo- Orthodox⁣ Round 11: Band 1-1-2 Combo- Southpaw ⁣ Round 12: 2-lbs. Hand Weight 1-1-2 Combo- Orthodox⁣ Round 13: 2-lbs. Hand Weight 1-1-2 Combo- Southpaw ⁣ Round 14: 1-1-2 + 2-3 Combo- Orthodox⁣ Round 15: 1-1-2 + 2-3 Combo- Southpaw ⁣ ⁣ 📝Please note that I'm just sharing what I do for my conditioning since many of you ask me about it. I'm still very new to boxing and have a lifetime of learning ahead of me. Follow @tony_jeffries for the best boxing education on the gram and check out his gym @boxnburn if you're in LA/Santa Monica.⁣ ⁣

Malibu, California

🏠✈️ULTIMATE 10-MINUTE HOME/TRAVEL WORKOUT!⁣ ⁣ ✅Follow➡️ @SleevesSoldSeparately to get my new 🦵 workout & swim shorts plus lots of other men's athleisure apparel to come!⁣ ⁣ Hit these 10 metabolic moves in 10 minutes for a whole body sweat sesh when you're short on time, space, & equipment. And tag a who needs this!⁣ ⁣ Perform each move for a minute with little to no rest between moves:⁣ ⁣ 1. Fast Feet to High Knee Run Complex⁣ ⁣ 2. 3-Way Plank Walkup Complex (Pike to Bear to Pushup Position)⁣ ⁣ 3. 1-Leg Bent-Over T to Y Complex- Left⁣ ⁣ 4. 1-Leg Bent-Over T to Y Complex- Right⁣ ⁣ 5. Side Plank Complex to Mountain Climber Plyo Pushup- Left ⁣ ⁣ 6. Side Plank Complex to Mountain Climber Plyo Pushup- Right ⁣ ⁣ 7. In-Line Skaters ⁣ ⁣ 8. Bear Sprint to Recover ⁣ ⁣ 9. Pulsing Split Squat Jumps ⁣ ⁣ 10. Lateral Bear Sprint to Recover (30 seconds each way)⁣ ⁣ That’s 1 round that takes 10 minutes to complete. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.⁣ ⁣

Malibu, California

🍑 BEST NEW GLUTES EXERCISE!⁣ ⁣ ✅My workout clothes are from➡️ @SleevesSoldSeparately! Follow for all my men’s fitness & athleisure apparel 💪🏼⁣ ⁣ 🔥Get ready to munch on this muscle-building combo: The Landmine Bulgarian Hip-Hinge + Split Squat! These are 2 of my favorite joint-friendly leg day moves combined into one epic lower body-builder.⁣ ⁣ 🧠The hinge pattern hammers the hamstrings. The squat pattern crushes the quads. Both drills sizzle the glutes for some epic peach-plumpin'. And this combination exercise will dramatically improve your single-leg balance, strength & stability.⁣ ⁣ 📝I like sets of 4-6 reps/side with a heavier weight and 8-12 reps/side with a lighter weight. My favorite option is 1-2 minute work periods/side. The time-under-tension emphasis provides precious pumps & fortifies the joints and connective tissues.⁣ ⁣ You can modify with a dumbbell or kettlebell, but I prefer the landmine setup for this move. It provides just enough stability to stay in motion and hits the ideal training angle IMHO.⁣ ⁣ ⚠️Get all my gear (including landmine attachment shown in video) at:⁣ ⁣ GardenOfGainz.com⁣ ⁣

Malibu, California

🔥10-MINUTE SINGLE-BAND SLAYER!⁣ ⁣ ✅My new 🦵 LungeMan shorts are from➡️ @SleevesSoldSeparately. 🤗New colors and more men's athleisure apparel is on the way!⁣ ⁣ Skip and go right into with this succulent single-band fat loss circuit! I'm mixing between 4 levels of resistance based on the move. ⁣ ⁣ Here's how they rank in order of difficulty from easiest to hardest: red, black, purple, and green. But you can still do this routine with 1 or 2 bands if needed. If any move feels too easy, just go faster and get more reps. It's not perfect, but it gets the job done. ⁣ ⁣ ✅You can get my bands at:⁣ ⁣ GardenOfGainz.com⁣ ⁣ There's a built-in warmup. Perform each move for 40 seconds of work with 20 seconds of rest between moves:⁣ ⁣ 1. Lying Biceps Curls⁣ ⁣ 2. Jack Pull-Aparts Complex⁣ ⁣ 3. Blast-Off Complex⁣ ⁣ 4. Swings⁣ ⁣ 5. Split Push Press- Left⁣ ⁣ 6. Split Push Press- Right⁣ ⁣ 7. Firehose Pulls- Left⁣ ⁣ 8. Firehose Pulls- Right⁣ ⁣ 9. Jammers⁣ ⁣ 10. Triceps Kickbacks⁣ ⁣ That’s 1 round that takes 10 minutes to complete. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.⁣ ⁣

Malibu, California

6 KEYS 🔑 TO SPLIT SQUAT DOMINATION + BULLETPROOF KNEES!⁣ ⁣ ⚠️TODAY IS THE FINAL DAY TO GET MY NEW LUNGEMAN SHORTS. ✅Go to ➡️SleevesSoldSeparately.com (DIRECT LINK IN BIO!)⁣ ⁣ Many of you know I don’t personally do any heavy barbell squatting and deadlifting. I built my legs through a diet of endless split squat variations. I had 4 knee surgeries by the time I was 22 so I had to find some workaround for getting all dem GAINZ without the PAINZ! Plus split squatting is easier to recover from, increases activation of the inner & other hip and thigh musculature, translates better to athletic endeavors, and makes lighter loads go a longer way.⁣ ⁣ But if you love your heavy squats & deads, keep doing your thang! These drills will only help strengthen imbalances between sides and enhance performance. I like sets of 1-2 minute time-under-tension work periods/side for most of these moves but you can also load them up for lower reps if you’d like. And these are f-ing amazing for warmups. Do them barefoot whenever possible to increase muscle activation in entire lower body.⁣ ⁣ 1) Long-Stance Banded RFE Split Squat⁣ ⁣ Long-stance stresses glutes more and takes pressure off the knees. Adding the band distraction dramatically increases stretch on trail leg hip flexors. Shout out to @Dave_rbt for first showing me this variation.⁣ ⁣ 2) Band Terminal Knee Extensions (TKE) 2.0⁣ ⁣ Think about the stance of a corner back before a snap or when suddenly stopping and changing direction into a backpedal. These are amazing for improving ankle mobility, lower quad/VMO activation, and deceleration mechanics.⁣ ⁣ 3) Lying 1-Leg Band Hip Flexions⁣ ⁣ The only thing worse than a tight muscle is a weak muscle so use this move to strengthen and mobilize your hip flexors. It will also teach you how to use your hip flexors to PULL YOU DOWN into your split squats. ⁣ ⁣ 4) Close-Stance TKE Split Squat⁣ ⁣ Close-stance stresses the quads more. Adding the band TKE creates peak tension in low quads at top of move where it’s typically easiest. It also drives the knee forward more to improve ankle mobility.⁣ ⁣ 5) FFE Split Squat⁣ ⁣ Elevated the lead leg stresses the glutes more and takes pressure off kn

Malibu, California

WHERE DO YOU GET YOUR SHORTS❓⁣ ⁣ 💯Yep. You guys don't seem to care about my fitness content anymore. Literally 1 out of 2 questions we've fielded over the last several years are where I get the shorts I wear in my workout videos. ⁣ ⁣ 💪🏼So I'm leaning in with the launch of my new shorts, only available until Friday at SleevesSoldSeparately.com (direct link in my bio). Consider them the retro short modernized, built for men who never skip . They have a 5-eggplant rating 🍆🍆🍆🍆🍆 & they're manufactured right here in LA 🇺🇸. This is a premium product that's built to last.⁣ ⁣ 📝And no- it's not just for training. These are perfect for the beach, going poolside, vacations, or your weekend festivities of making bad decisions. If you're a sophisticated meathead 🥩 who take his fashion as seriously as his training, then these are the shorts for you.⁣ ⁣ ✅Go to SleevesSoldSeparately.com (direct link 🔗 in my bio) right now to reserve your pair. The store officially closes end of day Friday and won't open again for at least 6 weeks as we fulfill the first batch of orders. Thanks so much for all of your die-hards who have supported us in this new venture! And follow➡️ @SleevesSoldSeparately for some more killer men's athleisure apparel to come!⁣ ⁣

Malibu, California

🦵ABS are for BOYS, LEGS are for MEN!⁣ ⁣ 🥛And milk is for babies. Real talk- abs are relatively easy to get. In fact, you already have 'em. For most active people it will take 12-16 weeks of intensive diet & exercise to reveal them. Literally any form of calorie-burning exercise combined with a diet that puts you in a caloric deficit will do the trick.⁣ ⁣ But a serious set of wheels takes some serious f-ing work. After all, they call the hard work nobody wants to do "leg work" for a reason. Your legs consist of the largest muscle groups in your body with the highest oxygen demand. They also have a more equal/mixed blend of fast & slow twitch muscle fibers than your upper body, meaning they can endure a lot more metabolic stress and discomfort as long as your mind is strong enough to fight through it and go the distance. And it will take at least 3-5 years to build some killer legs, unless you have freakish genetics, take drugs or both.⁣ ⁣ The pic on the left is from my book YOUR BODY IS YOUR BARBELL 5 years ago. The pic on the right was from last week. You can clearly see a night & day difference but what you'll never see is how much work it took to build these ham hocks. Hell, I even achieved some micro-GAINZ in my calves. LOL. ⁣ ⁣ 💯That's why the only sin greater than skipping is NOT showing off your leg GAINZ for the world to see. Quit hiding those voluptuous meat sticks with cheap, baggy, unflattering shorts that are laughably long. And rolling them up is just amateur hour, people. Get real and get yourself a pair of our premium shorts to show the world you mean business. After all, you're NOT a boy. You're a mutha-f-ing, man.⁣ ⁣ ✅Go to SleevesSoldSeparately.com (direct link in my bio) to grab your own pair of the retro gym short, modernized. The first 300 orders get an early bird discount & you only have until Friday to place your order. And follow ➡️ @sleevessoldseparately for more premium fitness & athleisure apparel for men to come.⁣ ⁣

Malibu, California

🤗WE LIVE! DIRECT LINK🔗IN BIO! ⁣ ⁣ ⚠️The first 300 orders get early bird 🐦 pricing. But you should hurry as we expect these to go fast 💨!⁣ ⁣ ✅Go to SleevesSoldSeparately.com (direct link in our bio) to secure your pair of the new workout 🏋️‍♀️ & swim 🏊‍♂️ shorts ASAP!⁣ ⁣ 📝This special pre-launch sale ends Friday evening! Please note that the store won't be open again for at least 4-6 weeks as we fulfill this first shipment and get a feel for the amount of product we'll need to have available ongoing.⁣ ⁣ 🙏🏼Thanks a million for your support in our new venture. We can’t wait to see you guys wearing the hottest shorts in da game. Period.💪🏼 ⁣

Malibu, California

🤗FRIYAY FINISHER!⁣ ⁣ ✅Get my shorties in Carolina blue, black, or red at ➡️ @SleevesSoldSeparately. We officially take pre-launch orders this Tuesday at a special limited-time introductory price.⁣ ⁣ 🔥SSS SCORCHER!⁣ ⁣ SQUATS. SLAMS. SWINGS. Do each move for max quality reps in a minute back-to-back-to-back:⁣ ⁣ Minute 1- Goblet Squats⁣ Minute 2- SlamBall Slams⁣ Minute 3- Kettlebell Swings⁣ ⁣ Do a single 3-minute round as a starter or finisher. Do up to 3-5 rounds for a full workout, resting 1-2 minutes between rounds.⁣ ⁣ 💯SSS also stands for Sleeves Sold Separately, my men’s fitness & athleisure apparel line. Follow @SleevesSoldSeparately.today to rock the best workout and swim shorts in da game!⁣ ⁣

Malibu, California

🤯SHAME VS. SELF-IMPROVEMENT⁣ ⁣ When you're "fat" it's all about hiding your body. When you're "fit" it's all about showing it off. But rarely does the person on the inside change. I used to be so ashamed of the way I looked and it's affected me to this day. It probably always will.⁣ ⁣ You might think I'm full of shit 💩 because all you see of me on the gram is shirtless workout videos with short shorts that leave little to the imagination. But when you see that, it's actually me pushing myself way outside of my comfort zone. I'd much rather cover up than stand out. Anybody who actually knows me can attest to that. ⁣ ⁣ One of my biggest regrets is making a change out of shame versus self-improvement. When I saw that picture of me on the left when I was 17, I was so disgusted with myself that I finally decided to take action to lose weight and get fit. But if you start a transformation with hate in your heart, those seeds of resentment will never leave your soul.⁣ ⁣ If I could do it all over again, I would have focused more on loving myself enough to actually want to improve myself and maximize the gifts I've been given. Quality of movement is directly correlated to quality of life. Move better. Feel better. Live better. ⁣ ⁣ Wy wife and I joke about "Fat BJ" being our best salesman. But it's not just because of the shocking before and after that's almost 2 decades in progress. It's because HE represents the unlimited and often untapped potential in all of us. And Fat BJ knows how hard it is to make a change and how even more difficult it is to maintain or build upon it. ⁣ ✅ We launch my new men's athleisure apparel line➡️ @SleevesSoldSeparately next week. Our flagship product is the shorties for men who never skip . You don't have to look like me to wear them. You just need to train like a savage. They're built for ALL body types and designed to highlight the natural beauty of the male physique no matter what particular size or shape you were blessed with. These are the shorts I wish I had the courage to wear when I was 17. They celebrate being happy with you are and giving zero fucks about what anybody else thinks.

Malibu, California

🦍15-MINUTE BEASTLY BELLS & BODYWEIGHT!⁣ ⁣ ✅Follow➡️ @SleevesSoldSeparately to get my new workout & swim shorts when they launch!⁣ ⁣ I love to mix bodyweight and kettlebell moves to create a metabolic superstorm! Move 9 is really tough to figure out and takes a lot of practice so just repeat Move 7 if needed. But it's important to throw new wrinkles into your training to keep the needle moving in the right direction. ⁣ ⁣ There's a built-in warmup. Perform each move for 60 seconds with 30 seconds of rest between moves:⁣ ⁣ 1. Halo Up-Downs⁣ ⁣ 2. Triple Swing to Triple Goblet Pulse Squat Complex⁣ ⁣ 3. Crab Roll⁣ ⁣ 4. Triple Drop Squat Complex⁣ ⁣ 5. 1-Arm Clean & Press to Reverse Lunge- Left⁣ ⁣ 6. 1-Arm Clean & Press to Reverse Lunge- Right⁣ ⁣ 7. Break-Dancers⁣ ⁣ 8. Rocker Complex (30s Linear/30s Lateral)⁣ ⁣ 9. Blast-Off Break-Dancers⁣ ⁣ 10. Alternating 1-Arm Sumo Deadlift Jumps⁣ ⁣ That’s 1 round that takes 15 minutes to complete. Do a single round as a starter or finisher. Do 2-4 rounds for a full workout, resting 1-2 minutes between rounds.⁣ ⁣

Malibu, California

🥊1,000-Calorie Boxing Cardio Workout!⁣ ⁣ ✅Get my red LungeMan workout and swim shorts from➡️ @SleevesSoldSeparately ⁣ ⁣ 🔥According to my Apple Watch, I crushed 1,200 calories from this workout after doing the full 15 rounds. My heart rate was also consistently between 150-170 bpm. Now I'm 6'2", 225 lbs and calorie-burn will vary based on individual body size and fitness level. ⁣ 📝Please know that I'm just trying to show you what I do for my own conditioning since many of you ask me about that. But there are better people to learn how to box from, like my boxing 🥊 coach➡️ @tony_jeffries. I'm still new to the game and learning more daily with a lot of work to do!⁣ ⁣ Perform each round for 3 minutes of work with 1 minute of rest between rounds. For all boxing drills, spend half the round (90 seconds) in a Southpaw stance and the other half in an Orthodox stance for training balance. ⁣ ROUND 1: Tennis Ball Punches⁣ ⁣ Great for hand-eye coordination and punching form. It teaches you how to finish each punch with a clenched fist. Start slowly and gradually build up speed.⁣ ⁣ ROUND 2: Tennis Ball Footwork Dribbles⁣ ⁣ Unreal for improving your agility and footwork while incorporating hand-eye coordination. Make it harder by randomly adding punches or combos. Make your legs work harder by sinking your hips lower.⁣ ⁣ ROUND 3: Swing/Pushup Complex⁣ ⁣ This is an excellent push/pull sequence. Swings are also great for training the backside of your body and balancing he push-dominance of boxing. The added footwork and hand-eye coordination of this variation takes the cake. Do each move for 30 seconds with little to no rest between moves for 3 rounds for 3 minutes total.⁣ ⁣ ROUND 4: Jabs/Lead Hooks & Movement⁣ ⁣ This drill is all about using the jab to find the range and control your opponent. You can mix in some lead hooks too. Focus on staying bouncy and moving around the bag constantly.⁣ ⁣ ROUND 5: Max Power- Every Punch Counts!⁣ ⁣ Throw one max power punch at a time with a brief pause between punches. You should average about 25-30 punches per minute at this pace. This is great for improving KO and aerobic power with repeated maximal fast-twitch muscle contractions.⁣

Malibu, California

🍑5-MINUTE MINI-BAND BUTT AND GUT COMPLEX!⁣ ⁣ ✅Follow➡️ @SleevesSoldSeparately to get my new workout shorts & swim trunks when they launch 🚀 soon!⁣ ⁣ This peach-plumping routine is strictly for the ladies. I'm joking- dudes need the ass work too if they want to maximize gainz and performance. This routine still works the whole body but it's focused on the hips, core, and shoulders. ⁣ ⁣ You can still do these moves with just your bodyweight, but the mini-band will make your hips work harder. Use any mini-band you have access to. I'm using the new HIP HALO from Crossover Symmetry. Perform each move for 30 seconds with little to no rest between moves:⁣ ⁣ 1. Side Plank Clamshells- Left⁣ ⁣ 2. Side Plank Clamshells- Right⁣ ⁣ 3. 1-Leg Pulsing Glute Bridges- Left⁣ ⁣ 4. 1-Leg Pulsing Glute Bridges- Right⁣ ⁣ 5. 1-Leg Dive-Bomber Bear Kicks- Left⁣ ⁣ 6. 1-Leg Dive-Bomber Bear Kicks- Right⁣ ⁣ 7. 1-Leg Standing Fire Hydrants- Left⁣ ⁣ 8. 1-Leg Standing Fire Hydrants- Right⁣ ⁣ 9. 1-Leg Contralateral Toe-Touches- Left⁣ ⁣ 10. 1-Leg Contralateral Toe-Touches- Right⁣ ⁣ That’s 1 round that takes 5 minutes to complete. Do 3-5 total rounds, resting a minute between rounds.⁣ ⁣

Malibu, California

😷SICK SLAM CIRCUIT!⁣ ⁣ ✅Get my workout shorts & swim trunks from➡️ @SleevesSoldSeparately⁣ ⁣ 🧠The slam is a great total body exercise for power development, metabolic conditioning, & fat loss. Consider it a reverse vertical jump that teaches your body how to more quickly and forcefully load the ankles, knees & hips. Building this critical counter-movement pattern will enhance performance on vertical jumps and other key athletic moves driven by triple extension.⁣ ⁣ Here are my 10 favorite slam variations, mixing between a slam ball & a traditional bouncing med ball. Plug any of these moves into your next workout or try this 10-move circuit as a starter, finisher, or mini-workout!⁣ ⁣ Perform each move for 60 seconds with 30 seconds rest between moves:⁣ ⁣ 1. Rotational Split Slams (30 seconds/side) ⁣ 2. 1-Leg Chest Slams (30 seconds/side)⁣ 3. 1-Leg Slams (30 seconds/side)⁣ 4. Step & Slam⁣ 5. Halo Slams⁣ 6. Rainbow Slams⁣ 7. Drop Squat Slams⁣ 8. Faux Slams⁣ 9. Stick & Slam⁣ 10. Max Power Slams⁣ ⁣ Want to perform multiple rounds of this for a longer workout? Cool, just rest 2-3 minutes between rounds to keep the intensity high.⁣ ⁣ Watch my complete YouTube tutorial where I coach and demo each of these moves at YouTube.com/BJGaddour⁣ ⁣

Malibu, California

🔥8-MINUTE BODYWEIGHT FAT-BLASTER!⁣ ⁣ ✅Follow➡️ @SleevesSoldSeparately to get my new shorts as soon as they launch!⁣ ⁣ No equipment? No Time? No problem! Do each move for a minute with little to no rest between moves for an 8-minute metabolic boost:⁣ ⁣ 1. Inchworm (moving hands)⁣ ⁣ 2. Reverse Inchworm (moving feet)⁣ ⁣ 3. Carioca⁣ ⁣ 4. Pushup To Balance Complex⁣ ⁣ 5. High-Step Forward Lunge and Stick- Left⁣ ⁣ 6. High-Step Forward Lunge and Stick- Right⁣ ⁣ 7. Russian Twists⁣ ⁣ 8. Quarter Turn Drop Squats⁣ ⁣ That's 1 round. Perform a single round as a starter or finisher. Perform 3-5 rounds for a full workout. ⁣ ⁣

Malibu, California

💪🏼10 GREAT WEIGHT PLATE EXERCISES!⁣ ⁣ ✅Get my workout 🏋️‍♂️ shorts & swim 🏊‍♂️ trunks from➡️ @SleevesSoldSeparately⁣ ⁣ 🧠Weight plates are for more than just loading barbells, baby! Here are 10 such creative ways to mix up your training for fat loss, muscle gain, mobility, and/or stability:⁣ ⁣ 1. Lunge Complex⁣ 2. Bottoms-Up Clean & Presses⁣ 3. Lateral Upright Rows⁣ 4. Full Frontal Raise + Triceps Extension⁣ 5. Hammer Curls⁣ 6. Squat Complex⁣ 7. Lateral Plate Rollers⁣ 8. ISO Split Squat Truck Drivers⁣ 9. Oscillating Curls⁣ 10. Oscillating Presses⁣ ⁣ 📺See the full coaching video where I break each move down at YouTube.com/BJGaddour⁣ ⁣

Malibu, California

🍆THIS GYM TEACHER F*CKS!⁣ ⁣ 😙We all knew this guy... the disgruntled gym teacher. The dude who put the PHYSICAL in physical education. ⁣ ⁣ He blew a lot of whistles. He broke even more clip boards. And though he was good for the occasional motivational talk, when he lost his shit - which was often - everybody was running laps, doing pushups, and getting detention before class was dismissed.⁣ ⁣ 😡But with all of his shortcomings and unrelenting rage, 2 things cannot be denied: he had some great legs and he rocked some killer ball-hugging shorts to show them off to the world. And chances are your Mom had a little crush on him.⁣ ⁣ In a few weeks we will officially launch my men's fitness apparel & athleisure company, ➡️ @SleevesSoldSeparately. Our flagship product is the shorties. Consider it the retro gym short, modernized. And it’s got a 5-eggplant rating 🍆🍆🍆🍆🍆⁣ ⁣ 🏖It doubles as workout shorts and swim trunks. It's perfect for the beach, going poolside, or rocking social media like a boss. And it's built for fit men who never skip .⁣ ⁣ ✅Please follow➡️ @SleevesSoldSeparately.to be the first to hear when we start taking pre-orders. We anticipate these puppies are gonna go FAST!⁣ ⁣

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