Foundation: Dumbbells: Training by Cate Williams in TrainHeroic

Foundation: Dumbbells

Gym Jones

Coaches
Cate Williams and Matt Owen

If you're short on time, equipment, or a place to train, this is your program! Foundation: Dumbbells is a fun, effective way to get into the groove of regular training with minimal equipment. All you need is some dumbbells and a way to get your heart rate up (we wrote it with a Concept2 Rower in mind but a jump rope or a jog will substitute just fine!) This program includes our favorite dumbbell workouts we've done here at Gym Jones, along with accessory and recovery work to round out an effective and safe 4 week program that will get you ready for whatever you want to do next.

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Simple and effective
You don't need an entire gym to do a complete training program! In fact, focusing on doing the basics well is what Gym Jones is all about. Two dumbbells might not seem fancy, but it doesn't need to be. In just four weeks you'll be fitter than ever, no barbell required.
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Get a taste of Gym Jones
This program will give you a good sampling of what happens here in the gym, and what we program for our teams on TrainHeroic. If you're curious about either, this is the perfect program for you!
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Know where to go when the program ends
This program was written to prep you to join one of our teams, so don't stress about where to go when you're done! At the end of 4 weeks, you'll have a taste of what you like and we can help you decide exactly where to go from there.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells
Recommended
Concept2 Rower // Box
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Sample Week
Week 1 of 4-week program
Sunday
FOUNDATION:  DUMBBELLS | Week 1 Day 1 | POWER ENDURANCE

Warm Up I

A

2k Row, Ski 10 min AirDyne or 1.5 mile run

B1

Wall Squat

3 x 5

B2

Air Squat

3 x 10

B3

Walking Lunges

3 x 15

B4

Push-Up

3 x 20

Prep for dumbbell work

C

Practice dumbbell hang power cleans, thrusters, and step overs.

D1

DB Thruster

21, 15, 9 @ 35 lb

D2

Burpee

21, 15, 9

E

Rest

1 x 2:00

F1

DB Hang Power Clean

15, 12, 9 @ 35 lb

F2

Pull-Up

15, 12, 9

G

Rest

1 x 2:00

H

Rest

1 x 2:00

I1

DB Step Overs

12, 9, 6

I2

Box Jump

12, 9, 6

J

Rest

1 x 2:00

Core Finisher

K

30 sec FLR + 30 sec rest + 30 sec Side plank right + 30 sec rest + 30 sec Side plank left + 30 sec rest + 10x v ups 30 sec rest 3 rounds

Monday
FOUNDATION: DUMBBELLS | Week 1 Day 2 | POWER ENDURANCE

Warm Up I

A

2k row/ski or 10 min airdyne @ easy pace

Primal Movement Complex

B

20m forward bear crawl 20m reverse bear crawl 20m crab walk 20m inch worm 20m traveling spider push up 3 rounds

C1

Band Pull-Apart

3 x 10

C2

Shoulder Disclocate

3 x 10

12 min EMOM

D

Min 1: 150m run Min 2: 6x burpee pull ups Min 3: 12x box jumps @ 30” Min 4: Rest 3 rounds

8 min AMRAP

E

10x DB snatch (5x each side @ 50# DB) 10m single arm overhead walking lunge @ 50# DB (switch arms every round)

Core Finisher

F

30 sec FLR 30 sec ring FLR 30 sec ring L-Sit straight arms (top of a ring dip) 30 sec flexed arm hang L-Sit 30 sec crunches 2 rounds (no rest between movements)

Tuesday
FOUNDATION:  DUMBBELLS | Week 1 Day 3 | STRENGTH ENDURANCE

Warm Up I

A

2k Row, Ski 10 min AirDyne or 1.5 mile run

B1

Wall Squat

3 x 5

B2

Air Squat

3 x 10

B3

Walking Lunges

3 x 15

B4

Push-Up

3 x 20

Primal Movement Complex

C

20m bear crawl 20m cougar crawl 20m lateral crawl (both directions) 20m crab walk 20m inch worms with push up 3 rounds

D1

Single Leg RDL

5 x 5

D2

Single Leg Off Box Squat

5 x 4

D3

Transverse Step Up

5 x 3

D4

DB Reverse Lunge

5 x 2

E

1-mile Run

Wednesday
FOUNDATION: DUMBBELLS | Week 1 Day 4 | IWT

A

1-mile Run

B1

Wall Squat

3 x 5

B2

Air Squat

3 x 10

B3

Walking Lunges

3 x 15

B4

Air Squat

3 x 10

B5

Pull-Up

3 x 5

C1

DB Hang Power Clean

4 x 7

C2

Burpee Box Jump Over

5 x 2:00

C3

Rest

5 x 2:00

D

Rest

1 x 5:00

E1

DB Push Press

5 x 7

E2

Burpee

4 x 2:00

E3

Rest

5 x 2:00

F

Airdyne

1 x 100

Thursday
FOUNDATION:  DUMBBELLS | Week 1 Day 5 | ACTIVE RECOVERY

Warm Up I

A

2k row/ski or 10 min airdyne @ easy pace

Primal Movement Complex

B

20m forward bear crawl 20m reverse bear crawl 20m crab walk 20m inch worm 20m traveling spider push up 3 rounds

C1

Band Pull-Apart

C2

Shoulder Disclocate

12 min EMOM

D

If you feel good and want to push it, this is the place to do that! Min 1: 150m run Min 2: 8x pull ups Min 3: 12x box jumps @ 30” Min 4: rest 3 rounds

E

Rowing

1 x 7000

Recovery

F

Cool Down

Cool down as desired, 10 minutes

Friday
FOUNDATIONS: DUMBBELLS | Week 1 Day 6 | WORK CAPACITY

Warm Up I

A

2k row/ski or 10 min airdyne @ easy pace

Primal Movement Complex

B

20m bear crawl 20m cougar crawl 20m lateral crawl (both directions) 20m crab walk 20m inch worms with push up

C1

Band Pull-Apart

C2

Shoulder Disclocate

Box Jump Series

D

Box jump series (off of one, immediate rebound onto another) 10” - 16” - 20” - 24” - 30”- 34” Rest some between rounds 3 rounds

30 min AMRAP

E

400m run 1x rope climb 150m farmer carry @ 2x50# DB 3x10-20 GHD back extensions with a moderate dumbbell held behind the neck (15-35#)

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The Mind is Primary

If you've got a pair of dumbbells, you're ready to roll. Start this program today!

Get Foundation: Dumbbells
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Foundation: Dumbbells