BAMBU DUMBBELL 💥

Bambu Training

Functional Fitness, Functional Training
Coaches
Craig Preston and Will Henke

Simple. Effective. Anywhere. Our Dumbbell program is designed with these 3 aspects in mind. Whether you’re in the gym, on the road or short on time, you can workout confidently knowing this will not just ‘get the job done’, but keep you crushin’ goals. Although you’ll see equipment, we do offer equipment substitutions, even if you only have a backpack.

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Thoughtfully Designed Training
Our 6-week blocks hone into your biggest weaknesses with proven training methods to appropriately load and progress your strength and conditioning efforts, while ensuring you have the appropriate supplemental work to keep you balanced, all with some dumbbells and a can-do attitude!
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Expert Coaching On Your Side
Our knowledgable coaches are standing by to answer questions, help motivate and get you moving toward your goals of moving well and getting shredded!
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Challenge Yourself
Show yourself what you're capable of when you actually stick to a program and fully commit to yourself and your training!
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Simple. Effective. Anywhere.
Whether you're short on time, equipment or space train confidently that we've got you covered with fun, challenging sessions!
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Train With Us Anywhere
Hit our epic program and join our awesome international community no matter where you are in the world, LFG!
Features
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Coaches in Your Corner
Chat with your coaches directly in the app - questions, feedback, we have your back!
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Programming 6 days per week
Daily strength and hypertrophy work that will only takes 45-60 minutes to complete.
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Exercise Demo Videos
Make sure you're performing the movements correctly with our ever-growing exercise demo videos with each movement.
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Detailed, Expert Instruction
We're here to get you where you want to go!
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Worldwide Community
Join our amazing international community as you work toward your goals
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Conveniently Delivered & Tracked Programs
Our programs at your fingertips through TrainHeroic, easy day!
Equipment
Required
Dumbbells or Kettlebells
Recommended
Cardio Machines, Pull-up Rig, Jump Rope are in the program, but
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-09-25

Circuit

A

12min AMRAP 40 Double-unders 5/ea. Single Arm Dumbbell Hang Power Clean & Press 8/ea. Single Arm Dumbbell Walking Lunges M: 15-30kg | F: 7.5-22.5kg Stimulus Intention: For today's workout, we're looking to choose a challenging weight, however we should be able to keep moving unbroken and from one movement to the other without needing to rest more than 5-10s. Movement Modifications: If you're still working towards double-unders, change to 30s of double-under practice or 30 lateral hops over the dumbbell.

Optional Extras

B

For quality & strength, complete 2-3 sets of: 8-10/ea. Contralateral Dumbbell Rear Foot Elevated Split Squats (2111) 8-10/ea. Single Leg B-stance Romanian Deadlifts (2111) 12-15 Dumbbell L-crunches Go as heavy as your form allows on the dumbbell!

C

Recovery

1 x 10:00

Monday
2023-09-26

Circuit

A

Every minute, for 18 minutes: Minute 1: 15/11 Calorie Machine Minute 2: 10-15 Toes-to-bar or Alternating V-ups Minute 3: 16-20 Single Arm Dumbbell Power Snatch M: 15-25kg | F: 7.5-17.5kg Stimulus Intention: For this workout, we're looking to set a sustainable but challenging pace/rep scheme for each movement. Movement Modifications: If we don't have access to a machine, change to a 200m run or 10-15 burpees.

Optional Extras

B

For quality & strength, complete 2-3 sets of: 10-12 Floor Seated Double Dumbbell Strict Press 10-12 Double Dumbbell Bent Over Rear Delt Flyes 16-20 Alternating Dumbbell Bicep Curls Go as heavy as your form allows on the dumbbell!

C

Recovery

1 x 10:00

Tuesday
2023-09-27

Circuit

A

For time, complete: 800m Run + 6 Rounds 8 Double Dumbbell Front Squats 35 Double-unders + 800m Run M: 15-20kg | F: 7.5-12.5kg Stimulus Intention: For today's workout we're looking to pace the run at the start so that we can come straight back into the 6 rounds and attack it. For the last run we're looking to empty the tank. Movement Modifications: If we're still working towards double-unders, change to 20 lateral hops over the dumbbell.

Optional Extras

B

For quality & strength, complete 2-3 sets of: 12-15 Heels Elevated Goblet Squats (21X1) 10-12 Prone Dumbbell Hamstring Curls (2111) 10-12 Weighted Deficit Calf Raises (1-2s pause at the top) Go as heavy as your form allows on the dumbbell!

C

Recovery

1 x 10:00

Wednesday
2023-09-28

Sweat & Move!

A

For active recovery or at 7 RPE, complete 30-40 minutes of: 50/40 Calorie Machine 50/40 Calorie Machine 800m Run Stimulus Intention: This workout is all about sustainability, pick a pace that seems repeatable and hold it. Movement Modifications: If we don't have access to a machine, change to any of the following: - 20-40 Burpees - 40-70 Double-unders / Single-unders - 120s Star Jumps / High Knees

B

Recovery

Thursday
2023-09-29

Circuit

A

For quality & strength, complete: 5 Rounds 6 Right Arm Dumbbell Bicep Curl 6 Right Arm Dumbbell Hang Muscle Cleans 8 Right Arm Dumbbell Strict Press 8 Right Arm Dumbbell Push Press *repeat on left arm Rest 3 minutes 5 Rounds 10 Double Dumbbell Renegade Rows + Push-up 30 Double-unders Go as heavy as YOUR form allows on each movement! Stimulus Intention: Today's workout should be treated more for strength rather than for time. Move for quality today crew!

Optional Extras

B

For quality & strength, complete 2-3 sets of: 12-15 Standing Overhead Dumbbell Tricep Extensions (2111) 16-20 Double Dumbbell Alternating Zottman Curls 12-15 Standing Dumbbell Oblique Crunches Go as heavy as your form allows on the dumbbell!

C

Recovery

1 x 10:00

Friday
2023-09-30

Saturday Sweat

A

In 20 minutes, accumulate as many rounds as possible of: 200m Run 8 Double Dumbbell Power Cleans 16 Double Dumbbell Front Rack Walking lunges 20/15 Calorie Machine 8 Double Dumbbell Hang Power Cleans 12 Double Dumbbell Front Squats M: 15-22.5kg | F: 7.5-15kg Stimulus Intention: Todays workout is a longer one, start at about 70% and aim to hold onto that pace for the whole workout. Movement Modifications: If we don't have access to run, change to 15/11 calorie machine or 60s of star jumps. If we don't have access to a machine, change to a 200m run.

B

Recovery

Saturday
2023-10-01

Rest Day!

A

Happy New Year Team!!! We encourage you to take some time to make the effort to spend time with family, friends, or loved ones. If you’re not surrounded by family of friends, take the time to give them a video/audio call. We hope you all have an amazing weekend and are excited to gear up for the year ahead!

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No better time than now, LFG!!!

Here's a week on us, you're welcome. Strap in and let's do this!

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FAQs
How do I contact the coaches?
Easy! All communication is done through the App - you can ping them anytime! We're all about the human experience, no bots or auto answers! Just a team of super motivating coaches who love engaging with our community!
Am I locked into a contract?
No, your subscription can be cancelled easily at any time with no penalties or exit fees here on the app. There are some Terms and Conditions (boring legal stuff) but you can opt out at any time and there are zero penalties.
Do I only really need dumbbells?
That is correct! That said, we do include cardio machines, jump rope and rig-based gymnastics movements, but we offer modifications if you don't have access to those. You can also ask your coach in the app for any recommendations based on your training environment. Don't worry, we're here to help!
How do I interact with other people doing the same workouts?
We have a messaging platform within the App so you can communicate with our team of coaches and the rest of the community. It's a great way of being reminded, you are not alone! Give it a try today - we look forward to chatting...
Same workouts as in Bambu Fitness Bali?!
You bet! These workouts are the same as we do in our gym, so no matter if you're here in Bali, or elsewhere, we look forward to training with you!
The Proof
verified-athlete-avatar Reyca Moeloek

Jakarta, Indonesia

Verified Athlete

"It’s the best thing to have when you’re the “I don’t have much time but i need to workout” type!! I loveeeee this program so much. It’s a full body workout, u can mostly do it at any gym since all u need is a dumbbell! Definitely easy to follow, u can do it with friends still, very time efficient!"

verified-athlete-avatar Corey A.

Vancouver, Canada

Verified Athlete

"Love the simplicity and effectiveness of this program! My wife and I loads going on, so the fact we can come into the gym and know we're getting the most bang for our buck in a super easy-to-follow format is perfect. The level of detail the coaches put into designing this program is ridiculous!"

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BAMBU DUMBBELL 💥
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BAMBU DUMBBELL 💥
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BAMBU DUMBBELL 💥
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BAMBU DUMBBELL 💥