Gym Jones Foundation: Dumbbells II

Gym Jones

Coach

Gym Jones

Need a break from your regular routine? This 6-Week Foundation Dumbbells Program is for you. This is not a progression on our Foundation DBs I program, but a completely new and improved program based on all we've learned about programming and coaching in the last two years. Foundation is meant to provide a break from structured training to bring you back to physical and mental baseline, and focusing your training on an implement you don't usually use (or one you love!) is a great way to find fun in the gym again.

$20

Get Gym Jones Foundation: Dumbbells II

Get Back to Baseline

Foundation is meant to bring you back from either end of the fitness spectrum, get you to baseline and ready to get back to business. Whether you've taken a break from training or are coming off of a grueling phase, a Foundation program is a great way to bring balance back to your training.

Combat burnout (without taking a break)

Hard work in the gym takes a toll, both physically and mentally. A Foundation phase gives you a much needed break from chasing numbers and target paces, and places more emphasis on how you're feeling. If you're tired, sore, and just plain sick of training, this program is a great way to get you feeling good in the gym again.

Fall in love with training again

If you've lost sight of the reason you started training in the first place (i.e. the fun part), Foundation is a way to find that again. It's "a little bit of everything" to help you remember all the things you love about the gym.

Have fun with Dumbbells

Take a break from barbells and spend the next 6 weeks with a new tool!

Features

Programming 5 days per week

Exercise Video Guidance

Detailed, expert instruction

Delivered through TrainHeroic

Equipment

Required

Dumbbells // Pull Up Bar

Recommended

Cardio Machine (Rower, Ski Erg, Bike Erg, or Assault Bike) // Boxes

Sample Week

Week 1 of 6-week program

Sunday

GYM JONES FOUNDATION DUMBBELLS II : WEEK 1 DAY 1

Warm Up

5 minutes cardio @ 10 second SPRINT + 50 seconds easy Then 5 minute AMRAP: 5x wall walks 5x pull ups 5x burpees (no push up) 30s plank hold

Death By DB ThrusterJ...with a twist

ODD MINUTES: 1x DB Thruster • Add one rep each minute • Women: 15-25#. Men: 25-35# EVEN MINUTES: 7/10 calories assault bike (women/men) • This number stays consistent throughout the workout • You can choose how you want to pace this! "Reps" is the number of reps you were able to successfully complete in your final minute.

Cool Down

Cool down as desired with easy cardio and mobility.

Monday

GYM JONES FOUNDATION DUMBBELLS II: WEEK 1 DAY 2

Lateral Band Walk

3 x 30

Cossack Squat PVGJ

3 x 15

Bulgarian Split Squat

DB RDL

Cyclist Goblet Squat

Side Plank Rotation