SWOLE
Nick Urankar - Zeus Method
General Fitness, Bodybuilding, Functional TrainingFinding limited equipment workouts that get results is hard, we provide dumbbell and bodyweight workouts that make you get the same results as if you had a full gym at your fingertips!
✔️You'll Shed weight
✔️Gain muscle and tone up
✔️Full progressions with just dumbbells!
✔️You'll transform your body in weeks
✔️You now have quick effective workouts at your fingertips
PLUS! Access to a proven coach, Movement Demos, and the Swole COmmunity!
Prep
A
Bodyweight Warm Up
6 Minute AMRAP: 5 Inch Worm + 1 Push Ups (after each inch worm) 10 Pass throughs PVC / Band / Broomstick 10 Side Lunges 10 Air Squats 5 Burpees
B
DB Bench Press
C
Rest
1 x 3:00
D
DB Bent Row
Circuit
E
4 Sets *Superset*: 12 DB Reverse Bent Row 12 Alternating DB Front Raises 12 Alternating DB High Pulls 20/10 pounds or choose a weight you can do 12 unbroken fresh -90 second rest between sets- *score total time with rest included
F
Rest
1 x 3:00
Circuit
G
8 Minutes As Many Reps As Possible: 8 DB Flys 12 Alternating DB bench press (or lay on an object ground to perform) 10 Push Up 6 renegade rows without the push ups *25/15 would be my recommended weight or something you can complete the flys with unbroken fresh
Circuit
H
6 minute 10 second As Many Reps As Possible: 10 Sit Ups 10 Crunches 10 Bicycles 10 Flutter Kicks
Circuit
A
5 Minute Prep: 5 burpees 6 Jump Squats 7 Dumbbell RDL’s 8 Alternating Jumping Lunges *this will burn, after each set take a moment to recover
Circuit
B
Death by Reverse Lunge Ladder: Every 45 seconds x failure Starting: 2 DB Alternating Reverse Lunges (add 2 reps each new set) 4-6-8-10-12-14-16-18…. *Minute 1 perform 2 Reverse Lunges in place, minute 2 - 4 lunges, minute 3 - 6 lunges until you fail to complete the lunges in the :45 second window. 35/20# dumbbells is what I would recommend. Us a weight that will be challenging for you **score total reps completed even on your failed set!
Circuit
C
4 Sets: :30 Second Wall Sit 400 M Run *no rest complete this for time, should feel like you are a baby deer!
Circuit
D
6 Minute As Many Reps As Possible: 6 Box Jumps 6 Alternating Step Ups (holding DB on shoulder) 12 Russian Twists (holding DB) *just one DB used (35/20)
Circuit
A
Prep: 4 Minutes As Many Burpees As Possible (done at a moderate pace)
B
DB Deadlift
6 x 12
C
Single Leg DB DL
10 x 12
Circuit
D
Accumulate 4 Minutes Farmer Hold (weight options: A) 35/20 - B) 50/35 - C) 70/50) *This should take under 10 minutes but you should not be able to go the whole time without setting it down **score total time with time continuing to go when you break
Circuit
A
PREP: 5 Minutes of consistent work at a moderate pace: 6 Right Arm DB strict press 6 Left Arm DB strict press 6 Alternating DB bent row 20 Jumping jacks 6 Right Arm DB high pull 6 Left Arm DB high pull *this should be done with a light weight
Circuit
B
1 Minute Max DB Strict Press 1 Minute Max DB Push Press -90 second rest - 1 Minute Max DB Strict Press 1 Minute Max DB Push Press *there is no rest between the strict press and push press
Circuit
C
3 Sets: :45 second Max DB Lateral Raises :45 second Max DB Front Raises :45 second Max push ups -90 second rest between sets- *score total reps completed
Circuit
D
3 Sets: 1 Minute Max DB Curls (with a weight you can do 10-15 unbroken with) 1 Minute Max Band push downs -or- DB skull crushers (on bench/object/or lying on the ground) -1 minute rest between sets-
Circuit
E
6 Minutes 10 Seconds As Many Reps As Possible: 10 Dips (on a bench/chair or object) 10 Sit ups 10 Double leg raise
Circuit
A
PREP: 5 Minutes: 8 DB Hang Power Cleans/curls 6 DB Burpee Deadlifts 4 DB Strict press *easy pace
B1
DB Split Squat
5 x 20
B2
DB Bent Row
5 x 14
Circuit
C
Every 3 Minutes x 4 sets: 400 Meters Run -then perform- Max Dumbbell Squats (using final Split Squat weight / 2 DBs) *Goal is to have around 1 minute of squats. Shorten the run if you start having 30 seconds or less. **score total reps of DB Squats completed
Circuit
D
6 minute As Many Reps As Possible: 10 Alternating DB Bench Press 10 DB Strict Press/ Push press you choose 10 DB Deadlifts *this should get very challenging so choose a weight that is challenging, yet you can keep moving with! Have different weights at each movement if necessary
Prep
A
Bodyweight Warm Up
6 Minute AMRAP: 5 Inch Worm + 1 Push Ups (after each inch worm) 10 Pass throughs PVC / Band / Broomstick 10 Side Lunges 10 Air Squats 5 Burpees
Circuit
B
3 Sets: 200 M Run :30 second Plank (on hands) 20 Jumping Jacks
Circuit
C
10 Minute Every Minute On the Minute: 7 DB Hang Clean & Press (using moderate weight to go unbroken) 12 Air Squats *this should take :30-40 seconds a minute. Do not force speed, go for good reps. Adjust reps if you need to in order to have 20 seconds of rest each minute. **score total reps completed
Circuit
D
4 Sets: 5 Minute As Many Reps As Possible: 16 Burpees 100 M Run 30 Alternating DB Hang Snatch 30 Alternating DB Chainsaw Row -1 Min Rest between AMRAPS-
Circuit
E
6 Minute As Many Reps As Possible: 8 Jump Squats 8 Dips 8 Hammer Curls
Nick Urankar
I am an Athlete, Coach, Husband, Dad, & Wearer of many hats. I am the Founder/Head Coach of ZeusMethod and SWOLE and have been training since I was 15. I always had a competitive drive as a kid and played sports and college football but that drive really kicked in when I started CrossFit in 2009. I have been to the games as an individual 3 times and came in 1st place in 2019 as a master.
The SWOLE Program strives to bring you great accessible programming with help how you need it to enjoy the results you really want fast! We want to help you. Zeus has a Private Facebook page, App to track workouts, access to coaches to answer and help you
Get SWOLE
Gary Maltese
ZeusMethod Athlete
Verified Athlete"ZeusMethod has helped me get stronger and improve all of my Oly lifts... I am still getting stronger. If your not using ZeusMethod your missing out it's gonna help you change your game 100%"
Dave Ruiz
ZeusMethod Athlete
Verified Athlete"I'm asked frequently about my workout routine. The Answer is ZeusMethod! It revolutionized my fitness level and continues to challenge me daily. ZeusMethod is functional fitness at its finest."
Allie Herrera
ZeusMethod Athlete
Verified Athlete"I've grown tremendously because of ZeusMethod programing. The workouts are always different and constantly make me adapt. ZeusMethod has brought the fun back in working out for me, that's something I've been enjoying as an athlete and a coach.. Excited to see where I go from here on out."
Lindsey Grasis
ZeusMethod Athlete / SWOLE Coach
Verified Athlete"ZeusMethod has helped me improve my strength and gymnastics skills. I recommend it to everyone weather your a competitive athlete or just want to get a good sweat in. Nick is very personable which is not something you find in every coach, he's a smart guy and he knows what he's doing!"
When you join a team you’re getting more than programming, you’re joining an online community.
SWOLE
SWOLE
SWOLE
