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Dumbbell/Kettlebell Gym
- Develops general muscle endurance, work capacity, and endurance with minimal equipment, just a dumbbell.
- 4 training weeks, 5 sessions days per week, 20 total sessions.
- A majority of this program can be adapted for your individual level of fitness, time, and equipment availability.
- Appropriate for athletes preferring a garage gym program with sessions that can be completed in 30-45 minutes.
$29.00
PROGRAM OVERVIEW
This 4-week, 20 session block of training is designed for the athlete looking to improve their general physical preparedness with little more than a couple of dumbbells or kettlebells.
Each week of training is focused on building strength endurance and stability through bodyweight exercises only. The training is fairly easy to with no pre-assessments to complete or equipment to use. There are a total of 20 sessions broken down into 5 training sessions per week.
DISCLAIMER
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of Epoch Ascent, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Epoch Ascent, LLC and its representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
To complete this program you'll need the following equipment:
• Strong/Fit Males: 2×30-35lb
• Average Males: 2×20-25lb
• Strong/Fit Females: 2×20-25lb
• Average Females: 2×15-20lb
Who is this program most appropriate for?
This program Is most appropriate for the recreational or professional athletes, and traveling individuals looking for a minimalist program that requires nothing more than time, space, and a set of dumbbells or kettlebells.
How long are the training sessions?
The strength sessions are structured in a way that can be completed in 45 minutes or less. Training sessions lengths will vary but can easily be scaled back to meet your schedule or fitness level.
Why do some of the sessions show 2-3 and 3-4 blocks?
The range of blocks allows for each individual to scale session intensity and length based on whether they’d like a little more, or a little less.
What is your advice on nutrition?
See out FAQ page for some of our basic guidelines concerning nutrition.
How should I train if I cannot maintain a 5 on, 2 off schedule?
It is ideal that you train 5 days in a row with 2 full days off for rest. If you miss a session for some reason, avoid skipping ahead and start again where you left off and complete the sessions in order throughout the plan. If you miss more than a few days in a training week you should start that training week from the beginning in order to get the most out of this training program.
I have more questions, where can I have those answered?
Please email us at training@epochascent.com
