£30.00
Effective, efficient, fun dumbbell workouts. 4 weeks of tough functional fitness programmed in a way to get the best out of you. The program is structured to manage your rest days, training volume and ensures you cover all major movement patterns. Every session is different throughout the program to keep it fresh.
The program is delivered straight to your phone via the justcoach app. It includes youtube videos with a demonstration of every exercise in the program. I have included progressions and regressions within the program to match different fitness levels so I have you covered. I designed it with minimal equipment and space in mind so you can train anywhere, anytime… at home, hotels, outside, small private gyms or large busy gyms. All you need are dumbbells a jump rope and your bodyweight. It is perfect for people who travel a lot or don’t have time to get to the gym and more recently to combat the effects of lockdown.
Although the sessions can be scaled to different fitness levels it is all about working hard and putting your all into the sessions. If you do that the results will speak for themselves. This program is for people who are not afraid of hard work, the sessions are fairly short but intense so get ready to work.
Equipment needed
- Dumbbells
- Jump Rope
- Bodyweight
TW’s Dumbbell editions Vol.1
£30.00
See a sample workout from the program below to get a vibe of what’s in store
Friday TW DB Editions Vol 1.
WEEK 3.
10 minutes to finish –
(recommendation men – 15kg / women – 6kg)
Squat Clean Thruster X 8-10-12-10-8
Yoga press up X 8-10-12-10-8
Straight into…
15 minutes to finish –
(recommendation men – 17.5kg / women – 8kg)
Devil press X 2-4-6-8-6-4-2
Wall Walks X 2-4-6-8-6-4-2
Straight into…
10 minutes to finish –
(recommendation men – 17.5kg / women – 8kg)
Dumbbell Power Clean X 8-10-12-10-8
C2F burpee X 8-10-12-10-8
Straight into…
15 minutes to finish –
(recommendation men – 12.5kg / women – 6kg)
Man Makers X 2-4-6-8-6-4-2
Plank up burpee X 2-6-8-6-4-2
1 minute rest once comlpeted.
Finisher for time –
(recommendation men – 20kg / women – 8kg)
Front squat X 12-9-6
Single arm power snatch X 12-9-6 (total reps)
Notes – Work as fast as you can on this one 😉 Notice you have little time caps to add some spice! You have to try and finish all the reps with these time caps. For example you have 10 minutes to try and finish the Squat Clean Thruster and Yoga Press Ups and 15 minutes to finish the Devil Press and Wall Walks.
Regressions – Choose lighter weights
Progressions – Increase the weights