?DEATH BY BULGARIANS!⁣
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??First of all, THANK YOU! I truly mean it. As I was filming this workout with my ride-or-die wife @ninagjones to show you our eternal gratitude for your continued support, I realized that just a few years ago at this time I’d still be freezing my spicy nuts off in the North. But now I’m here. I love you all from the bottom of my heart, even if I get prickly sometimes.⁣
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?Second of all, don’t ever forget how good I am at this high-end gym class thang. I’m a true original in the fitness game & when my mind is really into this $hit, nobody does it better. If you somehow forgot over the past several years, try this instant face-melting classic on for size. It’s a true metabolic masterpiece from the Metabolic Messiah himself taking a single move done ✅ 10 different ways with a built-in warmup and sizzling metabolic climax that you can do anytime, anywhere. And it’s where SHRED meets GAINZ at the intersection of PHYSICAL CULTURE. Enjoy ;)⁣
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?HERE’S HOW THIS 20-MINUTE ROUTINE WORKS:⁣
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-Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round⁣
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-Grab a pair of 5-25 pound dumbbells and a couch, bench, chair, box, ottoman, or single-leg squat stand⁣
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– BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)⁣
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ROUND 1: Goblet BSS Press-Outs (Angle of The Dangle Progression)⁣
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ROUND 2: ISO/Explosive Rotational BSS (Level Change Progression)⁣
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ROUND 3: BSS 20/20 Flexed-Curl Hold/Alternating Arm Drop Presses⁣
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ROUND 4: BSS ISO 20/20 Low Hammer Curls/Presses⁣
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ROUND 5: Bulgarian Hinge to Biceps Curls Progression⁣
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ROUND 6: Bulgarian Alternating Row to Clean ⁣
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ROUND 7: 1-Arm Bulgarian Hang Clean to Push Presses⁣
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ROUND 8: 20/20 Low/High Level Bulgarian Snatches ⁣
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ROUND 9: Bulgarian Overhead Skier Swing to BSS Complex⁣
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ROUND 10: BSS 20/20 Loaded Bottom Half Pulses/Unloaded Jumps⁣