Download the companion PDFs:
Workout 1 – https://tdbj.me/tdbj-dec-2019-workout-1
Workout 2 – https://tdbj.me/tdbj-dec-2019-workout-2
Workout 3 – https://tdbj.me/tdbj-dec-2019-workout-3
Workout 4 – https://tdbj.me/tdbj-dec-2019-workout-4
Workout 5 – https://tdbj.me/tdbj-dec-2019-workout-5
Workout 6 – https://tdbj.me/tdbj-dec-2019-workout-6
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https://tdbj.me/tdbj-dec-2019-workout-4-print
https://tdbj.me/tdbj-dec-2019-workout-5-print
https://tdbj.me/tdbj-dec-2019-workout-6-print
- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a pair of 5-25 pound dumbbells and a couch, bench, chair, box, ottoman, or single-leg squat stand
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
ROUND 1: Gob...
- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a single band, ideally with 2-3 levels of resistance to mix between
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
ROUND 1: BSS ISO Pull-Aparts Ladder
RO...
- Each round lasts 3 minutes as prescribed below and there’s no break between rounds until the halfway mark
- Grab a big bath or beach towel and your bodyweight
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
3-MINUTE ROUNDS
Minute 1: BSS Variation- Left Leg @ 50 seconds...
This is a bonus follow-along version of WORKOUT 2: DEATH BY BANDED BULGARIANS just in case you couldn't join us live.
- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a kettlebell between 8-12 kg and 16-24kg based on strength and fitness level. Ideally have a few weights to mix between.
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squa...
- Alternate between 60 seconds of work and 30 seconds of rest on each leg before moving on to the next round
- Anchor a single band to a door, wall, pole, or power rack, ideally with 2-3 levels of resistance to mix between
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
...
This is a replay of a live follow-along version of Workout 4 in December 2019!
- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a sandbag, ideally having a lighter & heavier option to mix between
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
ROUND 1: Bulgarian Hammer-Grip Hinge to ...
This is a live follow-along version of December's WORKOUT 3 with a mix of different bear crawls.
This is a follow-along workout of a future TDBJ routine where BJ trains his wife Naomi!