April 2020 Workouts

April 2020 Workouts

April WOW wk1 PDF: https://rebrand.ly/APR2020wk1
April WOW wk2 PDF: https://rebrand.ly/APR2020wk2
April WOW wk3 PDF: https://rebrand.ly/APR2020wk3
April WOW wk4 PDF: https://rebrand.ly/APR2020wk4
April WOW wk5 PDF: https://rebrand.ly/APR2020wk5

GG Upper PDF: https://rebrand.ly/APR2020GGUpper
GG Lower PDF: https://rebrand.ly/APR2020GGLower

All APRIL 2020 content, including WORKOUTS OF THE WEEK (WOW) & GORILLACORN GAINZ, is here! New WOW added every Sunday evening. GORILLACORN GAINZ content will be added by end of first full week of each month.

PLEASE read this very carefully and mark the key dates in your G-Cal. This will be our regularly scheduled programming for all of 2020. And all of the Gorillacorn Gainz (GG) info is towards the end.

1.) THE WORKOUT OF THE WEEK (WOW)

You will get 1 new DVD-level workout/week, which is really a bunch of workouts in one with my signature flow and layering. It will be the WORKOUT OF THE WEEK (WOW). You will be doing the same workout 3x/week in this manner with a new WOW every week for all of 2020.

2.) YOUR WEEKLY TRAINING SCHEDULE FOR 2020

MONDAY- LEARN IT & FEEL IT OUT:

Instead of trying to learn 3 new workouts/week, you just need to master ONE. Today your goal is just to learn the routine and feel it out on your own. By the end of the routine you should know exactly what loads make sense for you and what to expect for the LIVE workout with me.

I will also be personally doing this WOW as my workout for one last run-through to fine tune and perfect it for Wednesday, in addition to creating a custom workout music playlist to power the routine.

TUESDAY- OFF/ACTIVE RECOVERY:

You will likely be the most sore from this WOW today since it’s a new routine your body has to adapt to. Foam rolling, mobility work, and 30-60 minutes of walking is highly recommended today.

I don’t want you doing anything high-intensity today so don’t ask me if it’s okay. It’s your body so do what you want but if it’s not part of my plan I just don’t want to hear about it. Yes, I’m a prick. But a lovable one, no? ;)

WEDNESDAY- FOLLOW-ALONG:

Every Wednesday at 10 am PST/1pm EST you can train with me and follow-along to the WOW. This will be my workout and I’m gonna be pushing myself to the limit while still coaching and motivating you to the best of my ability.

The first 5-10 minutes will be a warmup specific to the needs of the upcoming workout. The main workout will then take 20-40 minutes depending on the format.

Can’t make it live? 24-hour replay will be available on Instagram (IG) and indefinite replay will be available on my YouTube (YT) channel (YouTube.com/BJGaddour).

THURSDAY- OFF/ACTIVE RECOVERY:

You’ll definitely feel yesterday’s routine but your body should already start to adapt to it. So soreness should be less than Tuesday. Foam rolling, mobility work, and 30-60 minutes of walking is highly recommended today.

FRIDAY- KILL IT ON YOUR OWN:

You’ve now tested the WOW on your own and then you did it with me so you can get the full experience I intended. Now you need to do it on your own one more time to close out the week. Really push yourself today and earn that full weekend of rest.

If you’re integrating GORILLACORN GAINZ (GG) programming, you’ll be doing an UPPER BODY WORKOUT on Friday and a LOWER BODY WORKOUT on Saturday.

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April 2020 Workouts
  • MOBILITY MAGIC: Instant Fix for Shin Box!

    Please continue to work on the shin box (and the bodyweight getup) variations we've been drilling all week to correct mobility imbalances in the hips and thoracic spine. They make for the perfect recovery drills post-workout, on off-days, or when doing your #NetflixAndStretch at night. But if you...

  • WOW APRIL 2020 WEEK 5: BULLETPROOF BODYWEIGHT FLOW!

    BULLETPROOF BODYWEIGHT FLOW!

    Bulletproof Your Joints. Fix Your Form. Unlock Your Physical Potential.

    Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:

    http://www.intervaltimer.com/timers/9061898

    PDF Download Link:

    https://rebrand.ly/APR2020wk5

    HERE’S H...

  • WOW APRIL 2020 WEEK 5 PDF

    64.4 KB

  • INTERVAL TIMER: How To Use Seconds Pro App

    This is how you would use the link to import the workout to Seconds Pro. We don't have an Android phone but should be straightforward as well.

  • WOW APRIL 2020 WEEK 4: BELLS, BANDS & BODYWEIGHT BROILER 2.0

    BELLS, BANDS & BODYWEIGHT BROILER 2.0!

    PDF Link: https://rebrand.ly/APR2020wk4

    All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com

    Want a DVD-level experience on your big-screen TV? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of ...

  • WOW APRIL 2020 WEEK 4 PDF

    87.6 KB

  • WOW APRIL 2020 WEEK 3: BELLS, BANDS & BODYWEIGHT BROILER!

    BELLS, BANDS & BODYWEIGHT BROILER

    PDF Download Link: https://rebrand.ly/APR2020Wk3

    All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com

    Want a DVD-level experience on your big-screen TV? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version...

  • WOW APRIL 2020 WEEK 3 PDF

    86 KB

  • WOW APRIL 2020 WEEK 2: BAD-ASS BELLS & BODYWEIGHT BROILER

    BAD-ASS BELLS & BODYWEIGHT BROILER

    All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com

    Want a DVD-level experience on your big-screen TV? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm E...

  • WOW APRIL 2020 WEEK 2 PDF

    83.1 KB

  • WOW APRIL 2020 WEEK 1: BELLS & BODYWEIGHT BUILD & BURN!

    BELLS & BODYWEIGHT BUILD & BURN!

    PDF CHEAT SHEET DOWNLOAD LINK: https://rebrand.ly/APR2020wk1

    All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com

    Want a DVD-level experience on your big-screen TV? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-al...

  • PDF WOW APRIL 2020 WEEK 1

    73.5 KB

  • APR2020wk2.pdf

    45.5 KB

  • GORILLACORN GAINZ APRIL 2020 UPPER BODY WORKOUT

    Each metabolic bodybuilding round last 3 total minutes exactly as prescribed below:

    ROUND 1: SHOULDER SIZZLER
    1-Leg Plate Reverse Fly to Lateral Raise- Left Leg @ 90 seconds
    1-Leg Plate Reverse Fly to Lateral Raise- Right Leg @ 90 seconds

    REST A MINUTE

    ROUND 2: TRIPLE BICEPS BLASTER
    DB Fat-Gri...

  • GORILLACORN GAINZ APRIL 2020 LOWER BODY WORKOUT

    Each metabolic bodybuilding round last 3 total minutes exactly as prescribed below:

    ROUND 1: CALVES CRUSHER
    DB Shoulder-Level Toe Walks @ 60 seconds
    DB Hip-Level Toe Walks @ 60 seconds
    Extended Range Standing Calf Raises @ 60 seconds

    REST A MINUTE

    ROUND 2: GLUTE-HAM STACK- LEFT/WEAK LEG
    DB ECC...