Gym Jones Foundation 45
Gym Jones
Our beloved Gym Jones Foundation programming, in 45 minutes or less. Need we say more? This 8-week, 5-day-per-week program will be a welcome break from progressive programming, a fun solution to burnout or boredom, just enough structure to come back from a break, or a great place to start your fitness journey.
WARMUP (10 MINS)
A
10 minute easy cardio (your choice) Minutes 1-5 EMOM stop for 10 air squats Minutes 6-10 EMOM stop for 10 reverse lunges (5 each side)
LOWER-STRENGTH (20 mins)
B
On 1:00: 5x Squat* Remainder of the minute: Step Ups Rest 1 minute x10 rounds ODD Rounds: Back Squat EVEN Rounds: Front Squat All rounds: Step ups holding 2x DBs Use the same weight for the front squat and the back squat
FINISHER (15 MINS)
C
Every 5 minutes x 3 rounds: Row 150/200m 12 Alternating Front Rack Reverse Lunge (take from the floor) 6 burpees over the bar 12 Romanian Deadlift (use same bar/weight as reverse lunges) Row 150/200m Intention is to finish this in about 2:30-3:30, then rest for the remainder of the 5 minute period before starting again! Score is your slowest round.
WARMUP (10 MINS)
A
5 minute easy jog + 5 minute jog with 15 seconds sprint/45 seconds easy Then, do 2-3 rounds of 30-40m of the following running drills:
B1
Accelerating High Knees
B2
Butt Kicks
B3
A Skips
B4
B Skips
INTERVALS (30 MINS)
C
1:00 RPE 7-8 2:00 @ RPE 6-7 1:00 @ RPE 7-8 2 x 0:45 RPE 9 2:00 RPE 6-7 1:00 RPE 7-8 0:45 RPE 10 0:30 RPE 10 0:15 RPE 10 1:00 RPE 7-8 0:45 RPE 10 0:30 RPE 10 0:15 RPE 10 1:00 Recovery between all intervals
COOL DOWN (5 MINS)
D
5 minute easy jog Stretch if desired
WARMUP (10 MINS)
A
10 min AMRAP: Move through each of the exercises in the circuit, completing 5-10 reps. Follow each set with 1:00 of easy cardio.
KB CIRCUIT
B
Every 5 Minutes x 5 Rounds: 10x Deadlift 10x burpees over bell 10x Goblet Squat 10x burpees over bell 10x Goblet hold reverse lunge 10x burpees over bell Goal is to finish in approx 2:30-3:30, rest the remainder of the 5 minute period
Circuit
C
:30 Side Plank Hip Tap LEFT :30 Side Plank Hip Tap RIGHT :30 Hollow Hold :30 Rest 5 Rounds
Warmup (10 MINS)
A
HAM Hip Mobility HUG Hip Mobility
RECOVERY - GET UPS (20 MINS)
B
20 mins of Turkish get ups Choose a weight with which you can do perfect reps for the entire 20 minute period. Try not to rest much between reps, but this should not be treated like an AMRAP. Focus on perfect form over speed!
COOL DOWN (15 MINS)
C
15 minutes easy cardio to cool down ***option to extend get ups into this time if you'd rather continue!
WARMUP (5 MINS)
A
5 minute cardio warmup as desired
B
Shoulder Press
C
1-Arm DB Row
D
Barbell Upright Row
E
Chin-Up
FINISHER (10 MINS)
F
10 min continuous bear crawl drag (Drag a DB or sandbag if you have one) EMOM stop for 5 push ups
