exercises
-Full-Body BBG Stronger Workout
For those of you who have been using my BBG program at home, BBG Stronger can take you to the next level with weight training at the gym!
Each workout takes 28-minutes, with four circuits that take seven minutes each, just like the BBG program.
My BBG Stronger workouts combine resistance, strength and muscle-building exercises, designed to give you an effective workout in a short amount of time. You’ll learn how to lift weights and become stronger.
Jump to:
This free workout will work your entire body!
BBG Stronger Workout
Each of the BBG Stronger workouts focuses on a single piece of gym equipment. This workout uses the Smith machine.
I’ve chosen to design the workouts in this way to make it easier for you to complete these circuits in the gym. You can grab one piece of equipment and begin — there’s no waiting for equipment that isn’t available.
1. Bench Press
12 REPS
2. Squat Pulse
24 REPS
3. Straight-Leg Jackknife
12 REPS
4. High Knees
50 REPS 25 Per Side
1. Squat
12 REPS
2. Arnold Press
12 REPS
3. Flutters
30 REPS 15 Per Side
4. Skipping
100 REPS
1. Bench Press
12 REPS
2. Squat Pulse
24 REPS
3. Straight-Leg Jackknife
12 REPS
4. High Knees
50 REPS 25 Per Side
1. Squat
12 REPS
2. Arnold Press
12 REPS
3. Flutters
30 REPS 15 Per Side
4. Skipping
100 REPS
What You Will Need
To prepare for this free workout, you’ll need to set up at the Smith machine with a mat, a jump rope and two dumbbells.
Remember to warm up before a weights workout to help your body move better and reduce the chance of injury!
If you don’t have a gym membership yet, but you are considering BBG Stronger, you can substitute the equipment. To try this BBG Stronger workout at home, you could use dumbbells for the bench press and squats in the place of the Smith machine.
How do I select the right weight?
If you’ve never lifted weights before, then you could start by using just the bar on the Smith machine. Once you are comfortable with the exercise, add weights to reach an effort of seven out of ten, where one is really easy, and ten is very hard.
Try this BBG Stronger workout at your gym!
If you like this training style, you can try my beginner BBG workout next. You can do this workout at home, without equipment!
BBG Stronger is designed to strengthen your back and glutes — try these glute exercises at the gym next time you work out!
If you enjoy this workout, you can find the full BBG Stronger program in the SWEAT app.
How did you go with this workout? Let me know in the comments below.
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.
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