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bjgaddour

BJ Gaddour

🏝Malibu, CA🇺🇸🇹🇳 (from🧀Milwaukee) 🏋️‍♂️Creator @SleevesSoldSeparately 💪🏼Former Men's Health fitness director 🎙Podcast, 📲Programs,🦵Shorts ⬇️

http://BJGaddour.com/

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Malibu, California

🎙DIRECT LINK🔗IN MY BIO OR STORIES!⁣ ⁣ ✅Or search "The Weekly BJ Podcast" on iTunes, Anchor & Spotify. And yes- the show is now BACK on iTunes! There are 80 episodes and counting, many of which answer your most frequently asked questions. Enjoy!⁣ ⁣

Malibu, California

💥HIIT DROP SETS PLYO CIRCUIT!⁣ ⁣ ✅Get my 🦵 workout 🏋️‍♂️ & swim 🏊‍♂️ shorts from @SleevesSoldSeparately⁣ ⁣ An hour of plyos? SAY WHAT?! That's crazy talk. Plyos are best peppered into your workouts in small and strategic doses. And that's how we do it at TheDailyBJ.com and GorillacornGainz.com. ⁣ ⁣ Try this 3-minute HIIT drop sets circuit on for size to see what I mean. Start with a 5-10 pound med ball. You really never need to go higher than a 20-pounder, no matter how fit you are.⁣ ⁣ MINUTE 1:⁣ Med Ball Skater Jumps @ 20 seconds⁣ Bodyweight Skater Jumps @ 20 seconds⁣ Rest 20 seconds⁣ ⁣ MINUTE 2:⁣ Med Ball Alternating Split Jumps @ 20 seconds⁣ Bodyweight Alternating Split Jumps @ 20 seconds⁣ Rest 20 seconds⁣ ⁣ MINUTE 3:⁣ Med Ball Box Squat Jumps @ 20 seconds⁣ Bodyweight Box Squat Jumps @ 20 seconds⁣ Rest 20 seconds⁣ ⁣ That's 1 round. Do a single round as a starter or finisher. For a full workout, do up to 3-5 rounds, resting 1-2 minutes between rounds.⁣ ⁣ Looking to burn fat or build muscle? Go to BJGaddour.com (direct link in my bio) to see all of my fitness offerings.⁣ ⁣

🎙DIRECT LINK🔗IN MY STORIES!⁣ ⁣ ✅Or search "The Weekly BJ Podcast" on iTunes, Anchor & Spotify. And yes- the show is now BACK on iTunes! There are 78 episodes and counting, many of which answer your most frequently asked questions. Enjoy!⁣ ⁣

Malibu, California

🦵BEST NEW LEGS EXERCISE!⁣ ⁣ ✅Get my workout 🏋️‍♂️ & swim 🏊‍♂️ shorts + muscle tee 👕 from➡️ @SleevesSoldSeparately⁣ ⁣ This Contrast Training Complex using Bulgarian Split Squats is one of my favorite new lower body muscle-builders. It's the perfect blend of strength & power training and when done using extended time-under-tension it also provides an awesome metabolic stress stimulus (pump and burn) to spark new muscle growth.⁣ ⁣ Using a kettlebell, you mix between 1 loaded rep and 1 unloaded explosive/plyo rep. That 1+1 combo = 1 full rep in this complex. I like sets of 1-2 minute work periods or 4-6 reps with a heavier load and 8-12+ reps with a lighter load.⁣ ⁣ Holding the weight in your same side hand as the lead/work leg (ipsilateral) will work your lower quads and inner thighs more. Holding the weight in your opposite hand (contralateral) will work your lateral hips and glutes more. Both asymmetrically-loaded options are excellent for crushing your core and obliques with minimal stress on the spine.⁣ ⁣ 🦍🦄💪🏼For more killer leg day moves like this, join my online coaching group and following my annual training plan:⁣ ⁣ GorillacornGainz.com (direct link in bio to all my programs and offerings)⁣ ⁣

🎙DIRECT LINK🔗IN MY STORIES!⁣ ⁣ ✅Or search "The Weekly BJ Podcast" on iTunes, Anchor & Spotify. And yes- the show is now BACK on iTunes! There are 77 episodes and counting, many of which answer your most frequently asked questions. Enjoy!⁣ ⁣

Malibu, California

🙆‍♂️TOP 10 MOBILITY DRILLS!⁣ ⁣ ✅Get my workout and athleisure apparel from➡️ @SleevesSoldSeparately ⁣ ⁣ 🧠Mobility allows your body to move your joints pain-free through a full range of motion. Lack of mobility bleeds performance, causes pain, increases risk of injury, and limits muscle-building potential!⁣ ⁣ 📝Do each drill for 2-5 minutes for best results. Perform either pre/post-workout, at night while watching TV (), or anytime you're looking for a mobility boost!⁣ ⁣ 1. Plantar Fascia Foot Roll⁣ 2. Low Box/Step Ankle Mobility⁣ 3. Flexion Gapping for Knees⁣ 4. Bulgarian Split Squat (or Couch) Stretch⁣ 5. Elevated Prayer Stretch⁣ 6. Kneeling Adductors Stretch (Groiners)⁣ 7. Self-Assisted Hangs⁣ 8. Banded Biceps, Traps, and Neck Stretch⁣ 9. Elevated Hamstrings Stretch⁣ 10. Elevated Glutes/Piriformis Stretch⁣ ⁣

📲BJGaddour.com is LIVE! Direct link 🔗in my bio! Everything I have to offer can be found there. Enjoy 😉

Malibu, California

🎙DIRECT LINK🔗IN MY STORIES!⁣ ⁣ ✅Or search "The Weekly BJ Podcast" on iTunes, Anchor & Spotify. And yes- the show is now BACK on iTunes! There are 76 episodes and counting, many of which answer your most frequently asked questions. Enjoy!⁣ ⁣

Malibu, California

🎙DIRECT LINK🔗IN MY STORIES!⁣ ⁣ ✅Or search "The Weekly BJ Podcast" on iTunes, Anchor & Spotify. And yes- the show is now BACK on iTunes! There are 74 episodes and counting, many of which answer your most frequently asked questions. Enjoy!⁣ ⁣

Malibu, California

🎾BALLS OF FIRE WARMUP!⁣ ⁣ ✅Get my workout & swim shorts from➡️ @SleevesSoldSeparately⁣ ⁣ 🧠This 3-minute starter sequence is a great way to activate your core, hip & shoulder muscles and fire up your nervous system. Plus, we could all benefit from a bit more hand 🖐 eye 👁 coordination!⁣ ⁣ 🔥Perform each move for a minute back-to-back-to-back:⁣ ⁣ Plank Dribbles (30 seconds/side)⁣ Split Squat Dribbles- Left Leg⁣ Split Squat Dribbles- Right Leg⁣ ⁣ 📝You can also plug these moves into a circuit for core, mobility, or lower body work. Want a full workout? Perform these moves unbroken for 15 minutes straight (5 rounds).⁣ ⁣ ⚠️WARNING: Don't do this around a dog!!!⁣ ⁣

Malibu, California

💀DEAD-BALL PREDATOR COMPLEX!⁣ ⁣ ✅Get my workout & swim shorts from➡️ @SleevesSoldSeparately⁣ ⁣ 🤮This slam ball complex will kill you dead!⁣ ⁣ 📝 Perform max rounds for time in 3 minutes:⁣ ⁣ 3 Slams⁣ 6 Alternating Split Jumps (3/Side)⁣ 6 Alternating Plyo Pushups (3/Side)⁣ ⁣ 📝Do a single round as a starter or finisher. Do up to 3-5 rounds for a full workout, resting 1-2 minutes between rounds.⁣ ⁣

Malibu, California

🎙DIRECT LINK🔗IN MY STORIES!⁣ ⁣ ✅Or search "The Weekly BJ Podcast" on iTunes, Anchor & Spotify. And yes- the show is now BACK on iTunes! There are 73 episodes and counting, many of which answer your most frequently asked questions. Enjoy!⁣ ⁣

🎙DIRECT LINK🔗IN MY STORIES!⁣ ⁣ ✅Or search "The Weekly BJ Podcast" on iTunes, Anchor & Spotify. And yes- the show is now BACK on iTunes! There are 71 episodes and counting, many of which answer your most frequently asked questions. Enjoy!⁣ ⁣

Malibu, California

🤮BODYWEIGHT BULGARIAN BEAR COMPLEX!⁣ ⁣ ✅Get my workout & swim shorts from➡️ @sleevessoldseparately ⁣ ⁣ 🤯This 12-minute equipment-free routine will show you how to make your body-weight feel like heavy-weight. It looks a lot easier on paper and in video, so brace yourself for a metabolic kick in the you know what.⁣ ⁣ Bulgarian Split Squat Hold @ 30 seconds⁣ ⁣ Bulgarian Split Squats Max Reps @ 30 seconds⁣ ⁣ 1-Leg Bear Crawl Hold @ 30 seconds⁣ ⁣ Wounded Bear Crawl @ 30 seconds⁣ ⁣ 📝 Perform this 2-minute sequence on the same leg and then immediately switch sides and repeat. That's 1 round that takes 4 minutes to complete. Perform up to 3 total rounds for a legendary 12-minute leg day that will leave your quads quaking or days!⁣ ⁣ 🎂Get 37% off a 3-month membership to TheDailyBJ.com (DIRECT LINK IN MY BIO) to celebrate my 37th birthday for the entire month of September. Use the following coupon code during checkout:⁣ ⁣ BJ37SALE⁣ ⁣

🎙DIRECT LINK🔗IN MY STORIES!⁣ ⁣ ✅Or search "The Weekly BJ Podcast" on iTunes, Anchor & Spotify. And yes- the show is now BACK on iTunes! There are 70 episodes and counting, many of which answer your most frequently asked questions. Enjoy!⁣ ⁣

Malibu, California

🍆TIME FOR A QUICKIE!⁣ ⁣ ✅Get my workout & swim shorts from➡️ @SleevesSoldSeparately⁣ ⁣ ⏰Short on time? Try this 10-minute full-body single-dumbbell workout. Start with a 10-25 pound bell and slowly build up from there. Even the most freakishly fit individuals should never go higher than a 50-pounder here.⁣ ⁣ 📝Start with the first move shown and master that before progressing to the next level (literally). The level changes will dramatically increase hip & thigh engagement and the metabolic afterburn.⁣ ⁣ Move 1: Clean Switch Presses⁣ ⁣ Move 2: Clean Switch Presses with Level Changes⁣ ⁣ 📝Pick 1 of the following intervals based on load/goal:⁣ ⁣ 30 seconds on, 30 seconds off with a heavier load⁣ ⁣ 40 seconds on, 20 seconds off with a medium load⁣ ⁣ 50 seconds on, 10 seconds off with a lighter load⁣ ⁣ 📝Switch sides each minute and repeat for 10 straight minutes. The heavier load gives you more of a gainz stimulus. The lighter load provides more of a shred stimulus. The 40-20 protocol is where shred meets gainz.⁣ ⁣ 🎂Get 37% off a 3-month membership to TheDailyBJ.com (DIRECT LINK IN MY BIO) to celebrate my 37th birthday for the entire month of September. Use the following coupon code during checkout:⁣ ⁣ BJ37SALE⁣ ⁣

🏄My finishing position when . My wife @ninagjones says to me: “You know you don’t have to pose like that every time you wash up to shore. You’re embarrassing the family.” 😂😂😂BONUS FIT TIP: Thumbs Up 👍🏼 for a corrective rear delt/upper back activation 💪🏼

Malibu, California

💪SHOULDER GAINZ WITH NO PAINZ!⁣ ⁣ ✅Get my workout & swim shorts from➡️ @SleevesSoldSeparately⁣ ⁣ 🧠This 3-minute routine is part of one of the metabolic bodybuilding workouts in my Gorillacorn Gainz program. It might look silly to some of you, but anybody who actually tries this protocol will be humbled. The best part? It's easy on the joints & hard on the muscles!⁣ ⁣ Part 1 has you perform overcoming isometrics where you push UP against an immovable force around the sticking point of the exercise (typically halfway out of the hole). This activates all of your high-threshold motor units and teaches your body how to create supportive muscular tension all around your joints. PLEASE remember to breathe and use the first 3-5 seconds to gradually ramp up to full exertion.⁣ ⁣ You can do it in a power rack by pushing a barbell up against the rails set at the appropriate height for you. But I don't have a rack in my garage so I used this pullup bar hack instead.⁣ ⁣ Part 2 takes advantage of the pre-fatigue from Part 1 to create maximum metabolic stress (pump & burn), another key driver of muscle gain. The band resistance will "feel" like heavy-weight sparing your joints from excessive loading. Plus bands unload the shoulder joint at the bottom while giving you peak tension at peak contraction at the top.⁣ ⁣ 1. Overcoming Isometrics: 10 seconds on, 10 seconds off for 6 rounds⁣ ⁣ 2. Max Reps Band Overhead Pressest: 60 seconds⁣ ⁣ 🦍🦄💪Join my online coaching group and follow my 2019 Training Plan at:⁣ ⁣ GorillacornGainz.com ⁣

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