Adapt Strength and Conditioning
General Fitness, Law Enforcement, Strength & Conditioning, First Responders4 Week Dumbbell Only Program
Our 4 week program is built around the use of dumbbells and bodyweight. Ideal for the individual who has limited access to a full gym, always on the go or who wants to put the home gym to use.
There are 3 training sessions per week that include some of our favorite exercises we use in-person and with our flagship membership Train with Jerry!
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Mobility Routine 1
1 x 10:00
B1
Goblet Squat
4 x 12
B2
Goblet Carry
4 x 20
B3
1-Arm DB Row
4 x 12
B4
DB Deadbug
4 x 12
C1
DB SLDL
4 x 10
C2
1/2 Kneel DB Press
4 x 10
C3
Goblet Reverse Lunge
4 x 10
Conditioning
D
Core Circuit 1
4-6 rounds depending on your fitness level of :30 seconds each, 1 min rest after each round Plank :30 Side Plank :30 Mountain Climber :30
A
Mobility/Warm Up #2
1 x 10:00
Conditioning
B
DB Circuit 1
As many rounds as possible in 30 minutes Complete each exercise for the amount of reps in consecutive order, rest after each full round or as much as needed 1. DB Goblet Squat x10 2. DB Row x10 3. DB Bench Press or Push-ups x10 4. DB Goblet Split Squat x10 each leg 5. DB Renegade Row w/push-up in between x10 each 6. Mountain Climbers x30 7. DB Squat to Press x10 8. DB Bicep Curls x10 9. Sprint 15 yards Rest 1-2 minutes or as much as necessary. Repeat
A
Flexibility/Mobility Routine
1 x 10:00
B1
Goblet Split Squat
4 x 10
B2
Standing DB Press
4 x 10
B3
Bent Over DB Row
4 x 10
C1
One-Arm DB Bench Press
4 x 10
C2
DB SLDL
4 x 10
C3
DB Tricep Extension
4 x 10
D1
DB Front Raise
3 x 10
D2
DB Lateral Raise
3 x 10
D3
DB Upright Row
3 x 10
