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 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 bodyweight finisher.

Twenty-nine years later, interval weight training remains arguably the single most effective way
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 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 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 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 your 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 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, splitting the reps between legs