Beginner Bootcamp

Beginner Bootcamp

New to BJ's workouts? Start here! This progressive 4-week program will get your body ready for the higher-intensity routines in our monthly programs.

Download the companion PDFs:

Workout 1 – http://tdbj.me/tdbj-beginner-1
Workout 2 – http://tdbj.me/tdbj-beginner-2
Workout 3 – http://tdbj.me/tdbj-beginner-3

Printer Friendly – http://tdbj.me/bb-paper

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Beginner Bootcamp
  • Monday: Workout 1

    In Week 1, perform each exercise for 30 seconds of work with 30 seconds of rest between moves. In Week 2, it’s 35 seconds of work & 25 seconds of rest. In Week 3, it’s 40 seconds of work & 20 seconds of rest. In Week 4, it’s 45 seconds of work & 15 seconds of rest.

    1. Band Pull-Aparts
    2. Hand...

  • Wednesday: Workout 2

    In Week 1, perform each exercise for 30 seconds of work with 30 seconds of rest between moves. In Week 2, it’s 35 seconds of work & 25 seconds of rest. In Week 3, it’s 40 seconds of work & 20 seconds of rest. In Week 4, it’s 45 seconds of work & 15 seconds of rest.

    1. Dumbbell Bear Rows
    2. Du...

  • Friday: Workout 3

    In Week 1, perform each exercise for 30 seconds of work with 30 seconds of rest between moves. In Week 2, it’s 35 seconds of work & 25 seconds of rest. In Week 3, it’s 40 seconds of work & 20 seconds of rest. In Week 4, it’s 45 seconds of work & 15 seconds of rest.

    1. Hollow-Body Hold
    2. Dumb...

  • Workout 1 Cheatsheet – Beginner Bootcamp

    274 KB

  • Workout 2 Cheatsheet – Beginner Bootcamp

    241 KB

  • Workout 3 Cheatsheet – Beginner Bootcamp

    278 KB

  • [Printer Friendly] All Workouts Cheatsheet – Beginner Bootcamp

    830 KB