The Daily BJ |

FOLLOW-ALONG WORKOUT #9: 9-1-17

To celebrate the launch of SHRED 3.0, here's a 40-20 metabolic conditioning circuit to kick-off your Labor Day Weekend! Choose between the beginner or advanced options below. I'd recommend advanced trainees warming up with the beginner circuit on the first round.

BEGINNER CIRCUIT

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

  1. Pushup Walkout
  2. Hamstring Walkout
  3. Reverse Pushup Walkout
  4. 1-Leg Bear Crawl Walkout- Left Side
  5. 1-Leg Bear Crawl Walkout- Right Side

That's 1 round. Do 3-5 rounds, resting 1 minute between rounds.

ADVANCED CIRCUIT

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

  1. Burpee Pushup Walkout
  2. Advanced Hamstring Walkout
  3. Alternating 1-Arm Burpees
  4. Advanced 1-Leg Bear Crawl Walkout- Left Side
  5. Advanced 1-Leg Bear Crawl Walkout- Right Side

That's 1 round. Do 3-5 rounds, resting 1 minute between rounds.