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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

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 »

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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

┬áHere 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 »

Barbell Hip Thrusts

The Get Some Glutes Workout

This workout combines weight training and bodyweight training along with multiple planes of movement to give you the best glute pump of your life! The Get Some Glutes Workout: – 10 barbell shoulders-elevated hip thrusts (hold the top for at least 1 second and hold the 10th and final rep for 10 seconds at the … Read More »

Sliding Leg Curls

WOW#17: The Bodyweight Strength Slider

This workout of the week (WOW) uses sliding bodyweight exercises to make your hips and core work harder than normal. Use any sliding surface (like a towel on hardwood floor or furniture sliders or paper plates on carpet) or mini-slideboards (I’m using a product called Valslides in the videos below) to get the job done. … Read More »

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The Slow Mo Squat Test

One of the things that makes me shake my head the most when I’m watching people at the gym is the way everything is done so ridiculously fast and out of control. Not holding the tops or bottoms of an exercise for a count or failing to control the eccentric/lowering portion of a move will … Read More »

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