home-blog

BJ Gaddour

  • Metabolic Training Expert
  • CEO of StreamFIT.com
  • Creator of Men's Health DeltaFit Speed Shred
  • Listed One of the 100 FITTEST MEN OF ALL-TIME by Men's Health

BJ Gaddour

  • Metabolic Training Expert
  • CEO of StreamFIT.com
  • Creator of Men's Health DeltaFit Speed Shred
  • Listed One of the 100 FITTEST MEN OF ALL-TIME by Men's Health

Recent Posts

Exercises to Replace the Treadmill

4-Minute Bodyweight Cardio Burner

I just did a segment for Fox6 Milwaukee featuring the 4-Minute Bodyweight Cardio Burner. You can check out the full segment here: http://fox6now.com/2014/08/18/think-you-dont-have-the-time-equipment-to-workout-at-home-think-again/ And here are some handy images to help guide your workout: Keep alternating between both exercise for 4 straight minutes and then rest a minute and move onto the next pairing of … Read More »

The Leaning Lunge

11 Quick Lunging Tips for Better Legs and Knees

The lunge is a great lower body exercise that will develop your hips and thighs and make you run and jump faster. Here are 11 quick tips to lunge better and bulletproof your knees. #1-¬†Customize your lunges by altering your trunk position. An upright trunk position works your quads more where a hip-hinge position works … Read More »

Wide-Feet Push-ups

5 Ways to Make Push-ups Easier Without Doing Them On Your Knees!

It’s often very challenging for women or beginners to perform the classic push-up on the floor and on your toes. So what do they typically do? Perform push-ups on their knees instead.Modified push-ups on your knees both limit core activation and turn on your quads and hip flexors which tilts your pelvis forwards and thus … Read More »

Parallel Bars Workout

The Playground Pump on Parallel Bars

Here’s a great upper body workout you can do outdoors under the scintillating heat of the sun or on any set of parallel bars. Exercise#1: Walking Rows on Parallel Bars for 60 seconds. Then immediately move to Exercise#2. Exercise#2: Walking Dips on Parallel Bars for 60 seconds. Then rest a minute and move back to … Read More »

Park Bench Workout

Park Bench Workout

Grab a bench and your bodyweight and get to work, baby! Perform 5 rear-foot-elevated split squats on each leg and then 5 feet-elevated push-ups. That’s 1 round. Perform max rounds for time in 5-10 minutes (or more if you’d like). Modify with hands-elevated push-ups if needed. Just don’t sit next to Forrest Gump or he’ll … Read More »

Dragon Flags

Dragon Flags for Rocky IV Abs!

The Dragon Flag is one of the top bodyweight ab exercises because it involves total body tension training. It will also help develop your upper body pulling muscles like your lats and upper back. Oh yeah- you may have seen this in one of the timeless training montages during the movie Rocky IV! And if … Read More »

Stability Ball Pike Push-up

Top 4 Ways to Use a Stability Ball

I’m not gonna lie- I’m not a huge fan of the stability ball. I find it to be flimsy, slippery, and awkward for most movements. I think the ball is more useful for it’s rolling effect than it’s “instability” effect in terms of when/why I’d use a stability ball. It’s also more effective for upper … Read More »

Hill Workout from Hell

The Hill Workout from Hell

The HILL Workout from HELL Find a hill that’s at least 20-30 yards long. The uphill exercises are the more intense ones and the downhill exercises are designed for active recovery. If you don’t have access to a hill, use an inclined ramp that’s about 20-30 yards in length instead. Warm-up Exercise 1- Inchworm Uphill … Read More »

Screen Shot 2014-07-01 at 10.20.11 PM

WOW: 4-Move Fireworks

Yo! The workout of the week (WOW) is called 4-Move Fireworks and it will fire up your metabolism in a serious way using nothing but your own bodyweight! Here’s how it works: – Perform 60 seconds of work and 15 seconds of rest for each bodyweight exercise in this whole body circuit, choosing the appropriate … Read More »

Single-Leg Calf Raises off Step

2 Killer Calves Workouts

¬†Here are 2 killer calves workouts to develop your lower legs and improve ankle mobility using just your bodyweight and a low step (or phone book): #1- The Quick and Dirty Calves Workout 1) Calf Raises off Step @ 50 seconds of work, 10 seconds of rest 2) Shin Raises off Step @ 50 seconds … Read More »

Featured Posts

Most Popular by Views

Archives

Sign up for updates from BJ to receive: 

  • Fitness and Nutrition Tips
  • Hear about BJ's favorite new fitness products
  • Be the first to know about BJ's latest products
  • Receive exclusive deals to health & fitness partners
  • And more!

Don't worry, BJ will never share your email.

We respect your email privacy