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Gym Jones Method
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.
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.
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.)
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
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