Gym Jones Minimalist

Gym Jones

General Fitness
Coach
Matt Owen

We'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.

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No Equipment Required
If you're stuck at home with no place to work out, this program is designed with you in mind! Whether you've got a minimal at-home setup or nothing at all, we want to help you not just stay in shape but actually make improvements. No gear is the standard, but Matt can help you scale up depending on what equipment you might have access to.
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Progressive Programming
This isn't just random bodyweight stuff. Matt has designed smart, progressive programming designed to help you make gains and improve performance even when you're not in the gym.
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Beyond Burpees
We do love burpees, but if you think that's your only option while working out from home, you're wrong! This program will provide at-home modifications for all the movement patterns you'd be working in the gym, with a coach and teammates there to help you get creative with what you've got access to!
Features
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Access to your coach
Matt will hold you accountable and help you navigate the program, modifying as needed based on where you're at and what equipment you have.
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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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
An online community who will cheer you on, even when you're working out alone in your garage.
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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
NONE
Recommended
Kettlebell // Dumbbell // Resistance Band
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
MINIMALIST | Week 1 Day 1 | STRENGTH

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

Monday
MINIMALIST | Week 1 Day 2 | STRENGTH

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

Tuesday
MINIMALIST | Week 1 Day 3 | STRENGTH ENDURANCE

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

Wednesday
MINIMALIST | Week 1 Day 4 | STRENGTH

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

Thursday
MINIMALIST | Week 1 Day 5 | POWER

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

Friday
MINIMALIST | Week 1 Day 6 | POWER ENDURANCE

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

Saturday
2020-11-8

A

Active Recovery

1 x 20:00

B

Active Recovery

1 x 20:00

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THE MIND IS PRIMARY

Join Gym Jones Minimalist today! A team of athletes dedicated to the Gym Jones methodologies is waiting for you.

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Gym Jones Minimalist
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Gym Jones Minimalist
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Gym Jones Minimalist
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Gym Jones Minimalist