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bjgaddour bjgaddour

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BJ Gaddour  TheDailyBJ.com. Former fat guy turned cover model. Former Men's Health fitness director. Inquiries: bjgaddourbiz@gmail.com. 🎅12 Days of Fitmas🎄👇

https://www.thedailybj.com/programs/12-days-of-fitmas

🎄"On the 6th day of #Fitmas, 🎅Santa BJ gave to me... a mini-band circuit!" Here are the moves in Day 6 of the 12 DAYS OF FITMAS available only at TheDailyBJ.com (direct link in my bio). All you need is a cheap rubber mini-band and a small space to burn fat, build muscle, and boost metabolism. BTW- you can do all of these moves with just your bodyweight too if you don't have a mini-band.
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Bent-Over Rows (Wrists)
Pushup Walkouts (Wrists)
Drop Squats (Knees)
Side-to-Side Mountain Climbers (Knees)
Seal Jacks (Ankles)
ISO Pushup Jacks (Ankles)
Reverse Lunges- Left Leg (Feet)
Reverse Lunges- Right Leg (Feet)
Mountain Climbers (Feet)
Staggered Hip-Hinges- Left Leg (Feet)
Staggered​ Hip-Hinges- Right Leg (Feet)
Spiderman Pushups (Feet)
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Get the full instructional workout video with sets, reps, rest, etc. plus coaching cues and progressions/regressions at TheDailyBJ.com (direct link in my bio). Let me help you simplify your fitness for the busy and stressful month of December. All you need to do is complete 12 of my Holiday Survival Circuits to maintain your gainz from 2017 and set the stage to make 2018 your most fit year yet!
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#FlexFriday #Motivation #TheDailyBJ #NotAPornSite #Holidays #December #HolidaySeason #Christmas #EndOfYear #Fitness #InstaFit #Fitspo #FatLoss #WeightLoss #Workout #MiniBandWorkout #Exercise #BJGaddour #Circuit #HolidaySurvival #CircuitWorkout #HomeWorkout #HomeWorkouts #MiniBand #MiniBandExercises #FitFreak

MINI-BAND SPIDERMAN 🕷PUSHUPS! I used to think Spiderman Pushups were tough... until I added a #MiniBand to my feet. You've gotta give this one a shot. Your abs and hip flexors will get lit. This is 1 of 12 #MiniBandExercises for Day 6 of 🎅THE 12 DAYS OF FITMAS 🎄available only at TheDailyBJ.com. Stay tuned for the full workout! #Abs #Core #AbsWorkout #CoreWorkout #CoreExercises #AbsExercises #MiniBandWorkout #HomeWorkout #HomeWorkouts #Pushups #Spider #Spiderman #SpidermanPushups #Fitness #Workout #Exercise #TheDailyBJ #BJGaddour #🕷

"On the 5th day of #Fitmas, Santa BJ gave to me... a single band circuit!" Here are the moves in Day 5 of the 12 DAYS OF FITMAS available only at TheDailyBJ.com (direct link in my bio). All you need is a single continuously looped resistance band (we like the ones from @Dave_rbt) and a small space to burn fat, build muscle, and boost metabolism.
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Band Bear Crawl Walkouts
Band Arrow Pull-Aparts
Band Plank Knee Taps
Band Push Jacks
Band Step-Backs- Left Leg
Band Step-Backs- Right Leg
Band Seated Rows
Band Bradford Presses
Band Zercher Split Squats- Left Leg
Band Zercher Split Squats- Right Leg
Band Upright Rows
Band Trap Bar Deadlifts
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Get the full instructional workout video with sets, reps, rest, etc. plus coaching cues and progressions/regressions at TheDailyBJ.com (direct link in my bio). Let me help you simplify your fitness for the busy and stressful month of December. All you need to do is complete 12 of my Holiday Survival Circuits to maintain your gainz from 2017 and set the stage to make 2018 your most fit year yet!
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#WorkoutWednesday #Motivation #TheDailyBJ #NotAPornSite #Holidays #December #HolidaySeason #Christmas #EndOfYear #Fitness #InstaFit #Fitspo #FatLoss #WeightLoss #Workout #Exercise #BJGaddour #Circuit #HolidaySurvival #CircuitWorkout #HomeWorkout #HomeWorkouts #ResistanceBands #Bands #bandworkout #bandworkouts #WeightLoss #FatLoss

💥BAND ZERCHER SPLIT SQUATS! Zercher Squats are where you hold a barbell in your elbow pits. It's a great variation because it works your arms, abs, and shoulders more and allows you to stay more upright than back squats so you can target your quads better and take pressure off of your lower back. But they are a real pain in terms of setup and pressure on the elbows. Try this band variation from a split squat position instead to light your hips, thighs, and abs on fire! The band tension increases as you stand up making the move hardest where it's typically easiest with dead weight. If you find it uncomfortable on your skin, just wear a long sleeved shirt or hoodie or use a thicker band. Try sets of 10-20 reps or 30-60 seconds/side. For my TDBJ members, this is one of the 12 moves in tomorrow's 12 DAYS OF FITMAS Day 5. I'm posting it as we speak. #ZercherSquats #Squats #TheDailyBJ #Bands #ResistanceBands #Fitness #Workout #Exercise #InstaFit #Fitspo #SquatLife #SplitSquats #Legs #LegDay #LowerBody #LegExercises #BJGaddour #TheDailyBJ #TransformationTuesday #squatspo #squatchallenge #squatbooty #fitnessmotivation #FitnessModel #fitnessfreak #fitmodel #Thighs #thickthighs #thickthighssavelives

SLIDING SINGLE-LEG CIRCUIT! This low-impact, high-return metabolic bodybuilding circuit will blast your entire lower body. Those sliding lateral lunges are awesome for the glutes and inner thighs. I've been doing lots of slideboard work lately with my Ultraslide 8 from @ultraslide and it's the real deal. Modify with fitness sliders on carpet or turf, socks on a wooden floor, or paper plates on carpet.
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Perform each move for 45 seconds of work with 15 seconds of rest between moves:
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1. Sliding Front-Loaded Lateral Lunge- Left Leg
2. Sliding Front-Loaded Lateral Lunge- Right Leg
3. Sliding 1-Arm Reverse Lunge- Left Leg
4. Sliding 1-Arm Reverse Lunge- Right Leg
5. Sliding 1-Leg Leg Curl- Left Leg
6. Sliding 1-Leg Leg Curl- Right Leg
7-12: Repeat 1-6
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That's 1 round. Do 1 round as a finisher or mini-workout. Do 2-4 rounds for a full blown #LegDay.
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#TheDailyBJ #Slideboard #Ultraslide #Lunges #LateralLunges #ReverseLunges #LegCurls #Glutes #Hamstrings #Quads #InnerThigh #InnerThighWorkout #ButtWorkout #GlutesWorkout #GluteExercises #Quads #Legs #LegDay #LowerBody #Circuit #CircuitTraining #LegsCircuit #BJGaddour #Fitness #Workout #Exercise #InstaFit #Fitspo #Fitspiration

Chicken Marinara with Carrot 🥕Noodles 🍝(instead of pasta) on a bed of baby 👶spinach... in the big boy bowl 🍚, of course. #TheDailyBJ #ProteinAndProduce #Carrots #🥕#CarrotNoodles #SimpleAssMeals #MealPrep #MuscleMeal #Gainz #LowCarbHighReturn #LowCarb #Keto #Paleo #NotKeto #NotPaleo #Food #Diet #Nutrition #WeightLoss #Shred #BJGaddour

🎁MY 10 FAVORITE THINGS OF 2017! This is #NotAnAd. I'm simply sharing my favorite fitness and nutrition items from the past year. You've probably already seen me tag and share many of these items before. But be sure to check them out- I really think you'll dig them as much as I have!
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1. Vyper Vibrating Foam Roller from @hyperice
2. Protein Bars from @sourcewellnutrition
3. #KBox4 Flywheel Trainer from @go_exxentric
4. The Ultraslide 8 Slideboard from @ultraslide
5. Center Mass Bells from @sorinex
6. Barefoot Training Socks from @pedestalfootwear
7. Trainers, Hoodies, and Joggers from @nobullproject
8. Lower-Carb Waffles, Muffins, Bread, etc. from @knowfoods
9. @crossoversymmetry Shoulder Training System
10. Assault AirBike from @assaultairbike
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#FavoriteThings #MyFavoriteThings #Holidays #Gifts #FitnessGifts #Fitness #Workout #Exercise #Nutrition #HyperIce #Vyper #SourceBar #Ultraslide #CenterMassBells #Sorinex #AssaultAirBike #KnowFoods #CrossOverSymmetry #ScapJacked #IAMNOBULL #GoRaw #PedestalFootwear #BuildYourBase #GoExxentric

🎄"On the 4th day of #Fitmas, BJ gave to me... a workout that is equipment-free!" Here are the moves in Day 4 of the 12 DAYS OF FITMAS available only at TheDailyBJ.com (direct link in my bio). All you need is your bodyweight and a small space to burn fat, build muscle, and boost metabolism.
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Plankups
Lateral Windmills
Side Plank Rotations- Left Side
Fast Feet Elevator (Level Change)
Side Plank Rotations- Right Side
Run to Tuck Jump
Bear Crawl to Pushups (Moving Feet)
Shut-Down Shuffles
Bear Crawl to Pushups (Moving Hands)
Quad-Damns- Left Leg
Piked Spiderman Pushups
Quad-Damns- Right Leg
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Get the full instructional workout video with sets, reps, rest, etc. plus coaching cues and progressions/regressions at TheDailyBJ.com (direct link in my bio). Let me help you simplify your fitness for the busy and stressful month of December. All you need to do is complete 12 of my Holiday Survival Circuits to maintain your gainz from 2017 and set the stage to make 2018 your most fit year yet!
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#MotivationMonday #Motivation #TheDailyBJ #NotAPornSite #Holidays #December #HolidaySeason #Christmas #EndOfYear #Fitness #InstaFit #Fitspo #FatLoss #WeightLoss #Workout #BodyweightWorkout #Exercise #BJGaddour #Circuit #HolidaySurvival #CircuitWorkout #HomeWorkout #HomeWorkouts

NEW YOUTUBE 📺CHANNEL! I forgot how much I loved YouTube. Ha!😂😂😂 I'm hoping the Jeremy S. in this comment is @jeremyscottfitness but I doubt it. I've just launched my new YouTube channel (my 4th iteration to date). My goal is to provide a weekly video with an in-depth breakdown of your most burning fitness questions. Be sure to check out my first video on SQUATS and subscribe to my channel (see YouTube story in my profile). Post any of your questions below and I'll do my best to answer them in coming weeks. #DoYouEvenLift #doyouevenliftbro

🎄"On the third day of #Fitmas, Santa🎅BJ gave to me... a pair of dumbbells, naturally!" Here are the moves in Day 3 of the 12 DAYS OF FITMAS available only at TheDailyBJ.com (direct link in my bio). All you need is a pair of dumbbells (8-12 lbs for ladies, 15-20 lbs for dudes) and a small space to burn fat, build muscle, and boost metabolism.
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Dumbbell twisting biceps curl
Dumbbell twisting overhead triceps extension
Dumbbell modified upright row
Dumbbell Bulgarian hip hinge, left side
Dumbbell Bulgarian hip hinge, right side
Dumbbell twisting overhead press
Double dumbbell front squat
Dumbbell twisting bent-over row
Dumbbell pushup
Dumbbell Bulgarian split squat, left side
Dumbbell Bulgarian split squat, right side
Dumbbell overhead skier swing
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Get the full instructional workout video with sets, reps, rest, etc. plus coaching cues and progressions/regressions at TheDailyBJ.com (direct link in my bio). Let me help you simplify your fitness for the busy and stressful month of December. All you need to do is complete 12 of my Holiday Survival Circuits to maintain your gainz from 2017 and set the stage to make 2018 your most fit year yet! Membership provides instant access to this program and everything else site-wide (past and present) for just $9.69/month, cancel anytime.
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#FlexFriday #Motivation #TheDailyBJ #NotAPornSite #Holidays #December #HolidaySeason #Christmas #EndOfYear #Fitness #InstaFit #Fitspo #FatLoss #WeightLoss #Workout #DumbbellWorkout #Dumbbells #Exercise #BJGaddour #Circuit #HolidaySurvival #CircuitWorkout #HomeWorkout #HomeWorkouts

THE 5 BEST SQUATS FOR EVERYONE!
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Many fitness experts call the squat the king of exercises. But most people struggle to squat correctly and hurt themselves in the process. These 5 variations are super safe, simple, accessible, versatile, and progressive. They all provide the right amount of counter-balance to allow you to stay more upright and squat deeper through a pain-free, full range of motion. Use any of these moves for warmups, active recovery or mobility work, or as main moves in your workout. Please be sure to share this with any family or friends who could use the help! ----------------
#TheDailyBJ #Squat #Squats #SquatExercises #Squatting #Workout #Fitness #Exercise #InstaFit #Fitspo #Fitspiration #Legs #LegExercises #LowerBody #squatspo #squatsporation #squatlife #squatchallenge #squatbooty #squatdaily #squatday #LegDay

HOW TO BUILD THE PERFECT 12-MINUTE LOWER BODY WORKOUT!
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Here's how to simplify your #LegDays and maximize every minute of your training. I recommend a 12-exercise circuit training format using a 45 seconds on, 15 seconds off work to rest ratio. This is where shred meets gainz and you'll get a beautiful blend of strength and conditioning work.
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Step1️⃣: FOCUS ON 3 KEY MOVEMENT PATTERNS
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1. ANKLE-DOMINANT: A movement pattern that primarily targets the muscles of the lower leg. Examples include shin raises, standing calf raises, seated calf raises, and donkey calf raises.
2. HIP-DOMINANT: A movement pattern that primarily targets the glutes and hamstrings (posterior chain) and/or is performed with a more bent-over/forward trunk position. Examples include hip-hinges, hip-thrusts, stepups, swings, glute-ham raises, and leg curls.
3. KNEE-DOMINANT: A movement pattern that primarily targets the quads (anterior chain) and/or is performed with a more upright trunk position. Examples include front-loaded squats, lunges, split squats, squat jumps, leg presses, and leg extensions.
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Step2️⃣: FLOW FROM ANKLE TO HIP TO KNEE
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Personally, I recommend flowing from ankle to hip to knee for best results. The ankle work mobilizes the ankles which is critical for knee health and overall performance. The hip work activates the glute-ham/posterior chain musculature and pumps blood into the hamstrings which gives your knees more support and stability when squatting/lunging. By the time you get to the knee work, you've got a built-in warmup and your lower body should be firing on all cylinders. --------------
Step3️⃣: CUSTOMIZE YOUR CIRCUIT --------------
Based on your strengths, weaknesses, and your goals, you can completely customize your circuit to your needs. For example, I like to double or triple up on the ankle work since I'm a member of #TeamHighCalves and my lower legs lag behind my thighs. In terms of number of exercises, I recommend selecting 3-4 that you rotate between since 6 or more moves can be tough from an exercise recall standpoint or with the confines of a crowded gym setting. 📚READ MORE BELOW!!👇

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