Gym Jones Minimalist
Gym Jones
General FitnessWe're launching Gym Jones Minimalist with home-gym rats in mind. Gym Jones has written many programs for deployed athletes with minimal access to equipment of any kind, but 2020 made the need for no gear workouts much more widespread. Join our community of athletes who refuse to let quarantine get in the way of their gains. Whether you've got a single kettlebell or nothing at all, this program is designed to help you make progress, even in less than ideal circumstances. With a coach to help you navigate your specific setup and a team to keep you motivated even when you're training alone in your garage, Gym Jones Minimalist will help you keep moving, motivated, and ready for whatever comes next.
General Warmup
A
5-10 min cardiovascular warmup, moderate pace. Foam roll as needed/desired.
Warmup Circuit
B
3x10 Air Squat 3x10 Shoulder Dislocate* 3x10 Good Morning* 3x10 Overhead Squat* *Use a PVC pipe or broomstick
C
Goblet Squat
3 x 5
D1
Goblet Squat
4 x 5
D2
Jump Squat
4 x 5
D3
Sprint
4 x 30
D4
Rest
4 x 2:00
E
Push-Up
10 x 10
F
Clean and Press
6 x 3
Recovery
G
Cool Down
Cool down as desired, 10-15 minutes
General Warmup
A
5-10 min cardiovascular warmup, moderate pace. Foam roll as needed/desired.
Warmup Circuit
B
3x10 Air Squat 3x10 Shoulder Dislocate* 3x10 Good Morning* 3x10 Overhead Squat* 3x10 Push Up *Use a PVC pipe or broomstick
C1
Forward Bear Crawl
5 x 30
C2
Reverse Bear Crawl
5 x 30
C3
Push-Up
5 x 10
C4
Bench Dips
5 x 20
C5
Flutter Kick
5 x 40
C6
Rest
5 x 2:00
D1
Goblet Squat
5 x 10
D2
Jump Squat
5 x 5
D3
Squat Hold
5 x 0:30
D4
Sit-up
5 x 20
D5
Rest
5 x 2:00
Recovery
E
Cool Down
Cool down as desired, 10-15 minutes
General Warmup
A
5-10 min cardiovascular warmup, moderate pace. Foam roll as needed/desired.
Warmup Circuit
B
3x10 Air Squat 3x10 Walking Lunge 3x5 Jump Squat 3x10 Shoulder Dislocate
C
DB Deadlift
3 x 20
D
Romanian Deadlift
4 x 15
E1
Bent Over DB Row
5 x 10
E2
Upright Row
5 x 10
E3
DB Bicep Curls
5 x 10
E4
Flutter Kick
5 x 40
E5
DB Thruster
5 x 10
E6
Rest
5 x 1:00
F
Front-Leaning Rest (FLR)
1 x 5:00
Recovery
G
Cool Down
Cool down as desired, 10-15 minutes
General Warmup
A
5-10 min cardiovascular warmup, moderate pace. Foam roll as needed/desired.
Warmup Circuit
B
3x10 Air Squat 3x10 Shoulder Dislocate 3x10 Good Morning 3x10 Overhead Squat 3x10 Push Up
C1
Close Grip Push-Up
5 x 5
C2
Bench Dips
5 x 10
C3
Clean and Press
5 x 5
C4
Sit-up
5 x 30
C5
Rest
5 x 2:00
D
Sprint
3 x 30
E
Sprint
4 x 60
F1
Walking Lunges
3 x 20
F2
Max Effort Broad Jump
3 x 3
Recovery
G
Cool Down
Cool down as desired, 10-15 minutes
General Warmup
A
5-10 min cardiovascular warmup, moderate pace. Foam roll as needed/desired.
Warmup Circuit
B
3x10 Air Squat 3x10 Shoulder Dislocate 3x10 Good Morning 3x10 Push Up
C
Goblet Squat
3 x 5
D1
Goblet Squat
3 x 10
D2
Sprint
3 x 20
E1
Walking Lunges
3 x 10
E2
Sprint
3 x 20
F1
Mountain Climber
4 x 50
F2
Bench Dips
4 x 10
F3
Lying Leg Raise On Bench
4 x 20
Recovery
G
Cool Down
Cool down as desired, 10-15 mins
General Warmup
A
5-10 min cardiovascular effort @ moderate pace Foam roll as needed / desired
Warmup Circuit
B
3x10 Shoulder dislocate 3x10 Good morning 3x10 Overhead squat 3x12 Push up
C
Run
4 x 0:30 @ 0:30
D
Rest
1 x 4:00
E1
Mountain Climber
4 x 0:30
E2
Front-Leaning Rest (FLR)
4 x 30
E3
Rest
4 x 1:00
F1
Air Squat
4 x 0:30
F2
Squat Hold
4 x 0:30
G
Rest
1 x 4:00
H1
Side Shuffle
4 x 20
H2
Sprint
4 x 20
I1
Backpedal
4 x 20
I2
Sprint
4 x 20
Recovery
J
Cool Down
Cool down as desired, 10-15 mins
A
Active Recovery
1 x 20:00
B
Active Recovery
1 x 20:00
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Gym Jones Minimalist
Gym Jones Minimalist
Gym Jones Minimalist
