About Brandon Burden Fitness

BB Fitness Inc. was founded and is owned by Brandon Burden who graduated with his B.A. degree in Kinesiology from the University of Northern Iowa in 2009 where he played college football. Since then Brandon has been personal training and specializing in helping men and women achieve weight loss, muscle building, toning, sports performance and other fitness programs to create a healthy life. Brandon created the website with the idea of mimicking the experience of having your own personal trainer. Subscribers will have access to a 300+ exercise videos, 300+ 4 week programs from Beginners to Advanced, a custom Nutrition Macro Calculator and over 100+ recipes. Brandon wants to appeal to those looking for affordable workouts, avid motivated gym users that need a plan, and to those who live in a city or area where on site personal training is not offered. From 2010-2013 Brandon worked in corporate wellness. In 2013 Brandon formed BB Fitness Inc and began running his own personal training business as an independent contractor in Arizona where he currently trains over 70+ clients in person and has an online clients as well.

HIIT FIT Advanced 6

 

 

Week 1

Week 2

 

Week 3

Week 4

1 Round

Reps

Weight

Weight

Reps

Weight

Weight

DB Bench Press

15

 

 

12

 

 

superset

 

 

 

 

 

 

Wall Ball

15

 

 

20

 

 

3 Rounds

 

 

 

 

 

 

Pull-ups

Max

 

 

Max

 

 

superset

 

 

 

 

 

 

DB Walking Lunge Shoulder Press

15

 

 

10

 

 

superset

 

 

 

 

 

 

DB Side Raises

20

 

 

15

 

 

4 Rounds

 

 

 

 

 

 

DB Staggered Stance Row

15

 

 

12

 

 

superset

 

 

 

 

 

 

Dips

15

 

 

20

 

 

superset

 

 

 

 

 

 

KB Clean Press

10

 

 

12

 

 

10min AMRAP

 

 

 

 

 

 

Drop Jumps

15

 

 

:30

 

 

Bulgarin Split Jumps

10

 

 

12

 

 

Burpees

5

 

 

10

 

 

If you're not able to perform pull-ups, do Assisted Pull-ups for 12 to 15 reps

 

 

 

 

 

 

Warmup sets does not count as a set, NO REST between superset exercises but rest :60-:90 between rounds

 

 

 

 

 

 

 

Coconut Oatmeal Protein Cookies

Ingredients

  • ½ tsp. Baking powder
  • 3 cups quick cooking oats
  • ½ tsp. Salt
  • ½ cup brown sugar
  • ½ cup vanilla protein powder
  • ½ cup unsweetened coconut flakes
  • ¼ cup coconut oil
  • ⅓ cup coconut milk rice milk, soy milk, or cow milk will also work

 Instructions

  1. Preheat oven to 375 degrees F.
  2. In a food processor or blender, pulse the oats, baking powder, salt, brown sugar, and protein powder together until it has a semi-fine flour appearance to it. Add in the coconut milk and coconut oil. Pulse again until the mixture is moistened throughout. Remove the blade and fold in the coconut flakes.
  3. Form the dough into 3 inch cookies and arrange on a greased baking sheet.
  4. Bake for 6 minutes. Carefully move to a cooling rack to cool for at least five minutes before serving.

Abs Intermediate 4

 

Week 1&2

Week 3&4

3 Rounds

Reps

Reps

Decline Reverse Crunch

12

15

superset

 

 

Swiss Rollout

15

20

superset

 

 

Side Plank Reach Unders

12

15

 

Lentil Spaghetti

Ingredients

  • 1 tsp olive oil 
  • 1 chopped red onion 
  • 1 chopped red pepper 
  • 1 chopped carrot
  • 9oz baby chestnuts mushrooms chopped
  • 4 crushed garlic groves
  • 8oz red lentils
  • 1 vegetable stock cube
  • 1 tbsp ketchup 
  • 1 tbsp. wine vinegar 
  • 14oz can chopped tomatoes 
  • 1 package of courgette spaghetti 

Directions 

 

  • Cook the courgette spaghetti 
  • While spaghetti is cooking, in a frying pan, fry the onion in the olive oil 
  • Add the carrots and cook for another 2min 
  • Then add the lentils, vegetable stock, garlic, mushrooms, pepper, vinegar, ketchup, and tomatoes.
  • Boil for 10minutes and then reduce the heat and lit simmer
  • Serve spaghetti with desired amount of sauce 
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