BDJ FITNESS STRENGTH & CONDITIONING
BDJ Fitness & Boxing
General Fitness, Boxing, Strength & Conditioning** ARE YOU TIRED OF WONDERING IF YOU ARE WASTING YOUR TIME AND EFFORT IN THE GYM? **
Have you found yourself aimlessly wandering around the gym feeling lost and unmotivated?
Do you find yourself just walking on the treadmill for a little while at no intensity or just using a few of your favorite machines that you hope will help?
Many people just find themselves searching the internet for a workout, asking friends what to do or just watching to see what people in the gym are doing.
It is confusing or frustrating.
There is so much information out there it is difficult to know what is true and what is just hype.
Chances are you will just get bored and frustrated.
Worst case you may even get injured from doing something improperly.
But fortunately I am not going to let that happen to you.
I am going to show you how to avoid frustration, boredom and most importantly serious injury if you work out at home or in the gym.
I have done all of the hard work and research.
I have tested these workouts on top athletes.
Your time will not be wasted ever again.
All you have to do is show up to the gym ready to work.
Circuit
A
BB COMPLEXES Cleans x 5 Jerks x 5 Rows x 5 RDL x 5 Repeat Circuit 5 times
Circuit
B
DB COMPLEXES Burpees x 12 Mountain Climbers x 12 Ladder Climbers x 12 Curls x 12 Repeat Circuit 3 times
A
Sprint
5 x 10
B
Groiners
2 x 10
C
Deadlift
5, 5, 2, 2, 2, 1 @ 50, 70, 90, 90, 90, 100 %
D
Inverted Rows
5 x 2
E
Coan Rows
4 x 8
F
Landmine 1-Arm Rows
4 x 8
G
Barbell Curls
2 x 20
Circuit
H
20 seconds work; 10 seconds rest KB Swings Ball Slams Low Plank REPEAT THIS CIRCUIT 4 TIMES
A
Push-Ups
2 x 5
B
Bench Press
5, 5, 2, 2, 2, 1 @ 50, 70, 90, 90, 90, 100 %
C
Barbell Incline Bench Press
3 x 8
Circuit
D
Flat Squeeze Press x 8 Incline Alt DB Press x 8 Bench Dips x 8 REPEAT THIS CIRCUIT 3 TIMES
Circuit
E
20 seconds work; 10 seconds rest DB Push Press Shuffle Jacks High Planks REPEAT THIS CIRCUIT 4 TIMES
A
Sprint
4 x 20
B
Box Jumps
5 x 2
C
Barbell Squats
5, 5, 2, 2, 2, 1 @ 50, 70, 90, 90, 90, 100 %
Circuit
D
KB Goblet Squats x 8 KB RDL x 8 REPEAT THIS CIRCUIT 3 TIMES
Circuit
E
Step-Ups x 8 each leg Sumo Squats x 8 REPEAT THIS CIRCUIT 3 TIMES
Circuit
F
20 SECONDS WORK; 10 SECONDS REST T. Rolls Siff Squats Electric Chair REPEAT THIS CIRCUIT 4 TIMES
A
Cleans
5 x 2
B
Clean and Jerk
5 x 2
C
BTN Press
2 x 5
D
Military Press
5, 5, 2, 2, 2, 1 @ 50, 70, 90, 90, 90, 100 %
E
DB Military Press
4 x 8
Circuit
F
Lateral Raises x 8 Front Raises x 8 REPEAT THIS CIRCUIT 3 TIMES
G
Face Pulls
3 x 10
Brian "BDJ" Jones
If you have lived in the Fort Smith/River Valley Area during the last 20 years chances are you know me or know someone who has trained with me. I train all demographics from children to senior citizens; from weekend runners to world champion athletes. I have dedicated my career to improving and developing people from all walks of life to their fullest potential.
No longer do you have to worry that you are wasting your time or energy on ineffective workouts that provide little or no results.
Start My 7-Day Free Trial
Casie Dees
Powerlifter/Amateur Boxer
Verified Athlete""I wanted to become a more well rounded and hybrid athlete in the gym so I came to Brian. I felt in a rut with my training. I felt like my strength had stalled. Now I feel like a stronger lifter and a more athletic powerlifter. As a personal trainer, he sets people up for success."
"Hotstuff" Hollie Dunaway
• WIBA WIBF GBU World Champion
Verified Athlete"Hollie trained with BDJ Boxing from 2003 to 2006 and in that short time captured 3 world titles."
Justin "The Butcher" Flanagan
WBC Junior Middleweight Contender 2012
Verified Athlete"Justin trained with BDJ Boxing from 2007 to 2012. In that time he challenged WBC Legend J.C. Candelo for the WBC Title in 2011 and was the Co-Main Event for Heavyweight Legend James "Lights Out" Toney in 2012."
Lindsey Johnson
Special Education Paraprofessional
Verified Athlete"I went in not knowing a lot about working out but wanted to be stronger! Brian and the group workouts were fun, never intimidating, and always inspiring! It’s a great time and I’m loving the results I’m seeing!"
When you join a team you’re getting more than programming, you’re joining an online community.
BDJ FITNESS STRENGTH & CONDITIONING
BDJ FITNESS STRENGTH & CONDITIONING
BDJ FITNESS STRENGTH & CONDITIONING
