Foundation: Dumbbells 1.0 4-Week Training Program

If you're short on time, equipment, or a place to train, this is your program! Foundation: Dumbbells is a fun, effective  way to get into the groove of regular training with minimal equipment. All you need is some dumbbells and a way to get your heart rate up (we wrote it with a Concept2 Rower in mind but a jump rope or a jog will substitute just fine!) This program includes  our favorite dumbbell workouts we've done here at Gym Jones, along with accessory and recovery work to round out an effective and safe 4 week program that will get you ready for whatever you want to do next.

You don't need an entire gym to do a complete training program! In fact, focusing on doing the basics well is what Gym Jones is all about. Two dumbbells might not seem fancy, but it doesn't need to be. In just four weeks you'll be fitter than ever, no barbell required.