30day Dumbell v3
30day Dumbell v3
30
DAYS
OF
DUMBBELLS
EFFECTIVE AND EFFICIENT WORKOUTS
WITH JUST DUMBBELLS, A PULL-UP BAR AND A JUMP ROPE
*Easily substituted for kettlebells
About your Coach - Ryan Fischer
Education:
• Bachelor Degrees in Kinesiology from the University of Utah
• Bachelor Degree in Nutrition from the University of Utah
• USAW Olympic Weightlifting and Performace
Coach
• CrossFit Coach Certification
• CrossFit Football Coach
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About this program
WEEK 1
3
MONDAY
THE DAILY D • WEEK 1
For Time:
• 200 Double Unders
• 50 Pull-Ups
• 100 Push-Ups (with
hand on a set of DBs)
• 150 Air Squats
• 200 Double Unders
TUESDAY
THE DAILY D • WEEK 1
2 Rounds:
• 50 Alt. DB Snatches
50/35lb
• 25 DB Power Cleans
50/35s
* Complete 5 Toes-To-Bar at
the top of each minute until
you’re finished. Start with
TTB.
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WEDNESDAY
THE DAILY D • WEEK 1
10min. Running Clock...
• 20 Single Arm DB Push
Press (right arm)
THURSDAY
THE DAILY D • WEEK 1
• 10 Burpees
• 20 Single Arm DB Push
Press (left arm) Rest Day
• 10 Burpees
• 20 Single Arm DB Push
Press (right arm)
• 10 Burpees
• 20 Single Arm DB Push
Press (left arm)
• 10 Burpees
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SATURDAY
THE DAILY D • WEEK 1
5 Rounds:
Min. 1) Max DB Dead-
lifts 70/50s
Min. 2) Max Toes-To-Bar
Min. 3) Max Double Un-
ders SUNDAY
Min. 4) Rest THE DAILY D • WEEK 1
Sunday - The Daily D
Adventure Sundays.
Get outside!
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30 DAYS OF DB
WEEK 2
7
MONDAY
THE DAILY D • WEEK 2
3min. AMRAP:
• 200m Run
• 20 DB Push Press
50/35lb
• Max Pull-Ups in
remaining time
Rest 1min.
Repeat x 5 Rounds
TUESDAY
THE DAILY D • WEEK 2
• 100 Double Unders
• 90 Air Squats
• 80 Sit-ups
• 70 Alt. Hang DB
Snatches 45/30lb
• 60 Push-UPs
• 50 Reverse Sit-Ups
• 40 Renegade Rows
(20ea arm)
• 30 DB Russian Twists
45/30lb. (L+R = 1rep)
• 20 DB Power Cleans
45/30s
• 10 Toes-To-Bar
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WEDNESDAY
THE DAILY D • WEEK 2
For Time:
• 100 Turkish Get-Ups
(Lighter DB
today. Most can prob
do 20/15lbs. A little
more advanced can
try 35/25lb.)
THURSDAY
THE DAILY D • WEEK 2
Rest Day
FRIDAY
THE DAILY D • WEEK 2
For Time:
• 75 Burpee Pull-Ups
* 3 DB Thrusters at the top
of each minute until finished
* Start with Thrusters
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SATURDAY
THE DAILY D • WEEK 2
15min. AMRAP:
• DB Bench Press to
failure (45/25s)
Immediately into;
• Double DB Bent Over
Rows to failure
(45/25s) SUNDAY
THE DAILY D • WEEK 2
Immediately into;
Adventure Sundays.
• 200m Run
Get outside!
Rest 3min.
6-8 Hill Sprints that take
about 20sec. to reach
For Time And Quality:
the top.
• 50 DB Sit-Ups 45/25lb
* Holding the DB overhead
as you sit-up with 2 hands Before each sprint per-
form 7 Burpees and take
off!
Warm-Up:
Jog up your hill 2 times
and walk down. Then
run up 1 time at 50%
effort. Then run up 1
more time at 70%. Rest
a few minutes and get it
going.
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30 DAYS OF DB
WEEK 3
11
MONDAY TUESDAY
THE DAILY D • WEEK 3 THE DAILY D • WEEK 3
7-9min.
• Run 400m
9-14min.
5min. AMRAP:
• 12 DB Deadlifts 50/30s
• 9 DB Hang Power
Cleans
• 6 DB Push Press
14-16min.
• Run 400m
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WEDNESDAY THURSDAY
THE DAILY D • WEEK 3
THE DAILY D • WEEK 3
For Time:
3 Rounds:
• 15 DB Bench Press
Rest Day
50/25s
• 15 Pull-Ups
Immediately into;
• 100 Sit-Ups
Immediately into;
3 Rounds:
• 15 DB Bench Press
50/25s
• 15 Pull-Ups
Immediately into;
• 100 Sit-Ups
FRIDAY
THE DAILY D • WEEK 3
10 Rounds:
• 10 TTB
• 10 Alt. DB Lunges
50/35s
* After round 5, switch to
10 Close stance DB front
squats (holding 1 DB
vertically)
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SATURDAY
THE DAILY D • WEEK 3
For Time:
• 100 Single Arm DB
Burpee Hang Power
Snatch 50/35lb
* Switch Arms Every 5 reps
* Every 2min. Run 100m
* Start with the run :)
SUNDAY
THE DAILY D • WEEK 3
DEATH BY 10 Meter
Sprints
* Repeat from week! (see if
you can beat your old score)
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30 DAYS OF DB
WEEK 4
15
MONDAY TUESDAY
THE DAILY D • WEEK 4 THE DAILY D • WEEK 4
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THURSDAY
WEDNESDAY THE DAILY D • WEEK 4
Rest Day
THE DAILY D • WEEK 4
20min. AMRAP:
• 2 Muscle-Ups
• 4 Handstand Push-Ups
• 8 Alt. DB Snatches
50/35lb.
FRIDAY
THE DAILY D • WEEK 4
Option 1: (Advanced)
• Walking Lunges for
400 meters with
25/15lb DBs
Immediately into;
• 400m with bodyweight
Option 2: (Novice)
• Bodyweight Walking
Lunges for 800 meters
Option 3: (Beginners)
• Bodyweight Walking
Lunges for 400 meters
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SATURDAY
THE DAILY D • WEEK 4
For Time:
50-40-30-20-10
• Double Unders
• Sit-Ups
SUNDAY
THE DAILY D • WEEK 4
• DB Power Cleans
Adventure Sundays.
30/20s
Get out of the gym!
Pick one:
Option 2 (Bike)
• 10-20 Mile Easy Ride
(60-90min.)
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You’re all done!
There’s a few places to go from here. You can decide to try
another volume of this book or you can try a new training style
all together (I have several). Just depends on how you’re feeling
and what goals you have going forward. I highly suggest
however, making your diet your number one priority. If you feel
like you’ve currently plateaued in making changes to your body,
I can almost guarantee that your diet is the culprit. My carb
cycling and keto cycling protocols have changed the bodies of
tens of thousands of people and are undoubtedly my most
popular programs.
If you’d like more information on these guides please visit
gymryan.com/collections/nutrition
The information contained in this document is solely for general educational and informational purposes
only. The information has been prepared based upon our general educational background and our practical
experience over the past 15+ years. The products and information provided on this website have not been
evaluated by the United States Food and Drug Administration, or any other governmental authority. Gym
Ryan, LLC. is not a physician and the information and products provided are not medical advice and should
not replace medical advice.
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