The Gym Jones Method

 

The Gym Jones Method The structure is what makes this so different from all other interval workouts you have ever done, says MacDonald. It’s one thing to do 10 goblet squats and a 2-minute row three times in a row. It’s a complete other to do 10 1 0 goblet squats and then a 575-meter row in 2 minutes three times in a row. Then, you still have to top it all off with a bodyw bodyweight eight finisher.   Twenty-nine years later, interval weight training remains arguably the single most effective way wa y to build world-class endurance, strength, and power in the shortest time possible. Give a shot with the workout from Gym Jones below. Prepare to push yourself, and reap the rewards.   Directions: Select a total-body lift (exercise 1), a cardio trial (exercise 2), and an d a body-weight finisher (exercise 3). Do 10 reps of the lift; then immediately do 2 minutes of the cardio trial, attempting to reach the suggested distance or numeric goal. Do the lift and cardio trial back-to back 3 times in a row.

  Then do all your reps of o f the body-weight finisher. Rest 2 minutes. That’s the first round.   Complete 3 rounds. All of that is 1 cycle. Now rest for 5 minutes—you will definitely need it! Then pick three different exercises and complete another cycle.   Exercise 1: Total-Body Lift

  Option A: Goblet Squat Stand with your feet slightly beyond shoulder width. Cup the top end of a vertical dumbbell with  both hands or grasp a kettlebell by its “horns” (the sides of the handle). Hold the weight in front of your chest, your elbows pointing down. Keeping your back straight, push your hips back,  bend your knees, and squat. Pause; push back up. That’s 1 rep.

  Goal weight: 70-pound dumbbell or 32-kilogram 32 -kilogram kettlebell  

 

Option B: Manmaker  Stand holding a dumbbell in each hand. Bend your hips and knees and squat, placing the dumbbells on the floor. Continue to grip the dumbbells as you kick yo your ur legs backward into a  pushup position. Now row each dumbbell to your chest, one at a time. Do a pushup. Jump your feet forward and stand, pushing thedumbbells overhead as you do. That’s 1 rep.

  Goal weight: 25-pound dumbbells   Option C: Push Press Hold a pair of dumbbells next to your shoulders, your elbows bent and close to your sides. Brace your abs as you dip your knees so you’re in a quarter squat. Now explosively push up with your legs as you thrust the dumbbells overhead. Pause at the top. Slowly lower the dumbbells, and then return to the starting position. That’s 1 rep.

  Goal weight: 35-pound dumbbells   Option D: Clean and Squat Stand with a kettlebell or dumbbell on the floor in front of you. Push your hips back, bend your knees, and grab the weight with one hand. Thrust your hips forward, straighten your legs, and  pull the weight in close to your chest. Perform a squat; then push back up to standing. Reverse the move and repeat. Do half your reps on one hand and then switch.

  Goal weight: 50-pound dumbbell or 24-kg kettlebell   Exercise 2: Cardio Trial

  Option A: Row

Set the timer on your rowing machine for a 2-minute countdown. Row as far as you can.  

 

Goal: 575 meters   Option B: Run

Fire up a treadmill and run as far as you can in 2 minutes. (Or run outside.)   Goal: 600 meters, or 0.37 mile   Option C: Ride On a fan or stationary bike, burn b urn as many calories as you can in 2 minutes.

  Goal: 60 calories   Option D: Rev Up

Do as many burpees as you can in 2 minutes. Try to power through the reps.   Goal: 30 reps   Exercise 3: Body-Weight Finisher 

  Option A: Pushup Don’t try to reach failure in your sets. Instead, stop 3 to 5 reps short of failure every time. Reps: 50 to 100   Option B:  Pullup Split this up into sets of 3 to 5 reps. If pullups are too difficult, you can swap in inverted rows. Reps: 25 to 50

 

  Option C:  Squat At the bottom, your knees should be bent at least 90 degrees. Reps: 75 to 150

  Option D: Lunge Break your reps up into sets of 10 to 20. Reps: 50 to 100 100,, splitting the reps between legs