THE 4 WEEK DUMBBELL PROGRAM. SALES OPEN FRIDAY 13 NOVEMBER.
Give me four weeks and a pair of dumbbells. I’ll handle the rest.
Three full-body strength and mobility days, two days of yoga, your own nutrition targets and a weekly check-in with me. About 45 minutes a session. $30. Training starts Monday 16 November.
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Does this sound like you?
You’ve got a pair of dumbbells at home and no plan for them.
You train alone. Some weeks you show up, some weeks you don’t, and you’ve hit a wall you can’t seem to get past on your own.
Your hips are tight. Your lower back feels stiff when you wake up. Your upper back is slowly rounding from a day at a desk and an evening on a phone.
And you spend all day making decisions for everybody else, so the last thing you want at the end of it is to design your own workout.
Imagine if
You wake up Monday and you already know what you’re doing. You hit play, and I’m right there with you.
Four weeks later, your legs are stronger, your hips open up, your back stops talking to you every morning, and training is a habit again instead of a decision.
Why this works
Most guys think they need more equipment, more hours or a fancier program. They don’t.
Every movement you make with a pair of dumbbells is compound. Multi joint. Your whole body has to work. The simpler your training gets, the better it works.
What actually holds a man back after 40 is range of motion. If you don’t have the full range, you don’t add weight. Check the ego, go lighter, and be honest with yourself. That’s why mobility is built into every strength day and why there are two yoga days every week. Strength and yoga, together. That’s the whole thing.
I’ve been coaching since 2003. I’m 45 and a lifetime natural lifter, and I built my own gym, The Lab, piece by piece, testing every piece on myself first. This program is a complete system that I’ve, without knowing, developed over the past decade. I’m in the studio with clients six days a week, and this is the same way I train them.
What the four weeks are
Three strength and mobility days a week. Full body, a pair of dumbbells and a stick. Stick mobility is built right into each workout, and the legs get the work most guys skip.
Two yoga days a week. Surya Namaskar, the sun salutations I teach in every warmup, and Hips and Hamstrings. Yoga was training men’s bodies and minds for thousands of years before anybody picked up a dumbbell. I teach it the way it was taught to me.
It gets harder every week. Each week I change the numbers so you keep progressing. You don’t have to think about it.
Every move shows you an easier version and a harder one. Beginner, intermediate or advanced, you’re welcome here.
What you get
The full 4 week program in the HubFit app, on your phone, with a video of me coaching every exercise. You hit play and train.
A coach’s notes video for each day, where I walk you through what we’re doing and why.
Your own nutrition targets. You fill in a short questionnaire when you join, and you get macro targets set for your body and your goals, with protein made simple and easy meal ideas to follow.
A weekly check-in with me, so you’re never training alone.
Two live group calls with me. The first is a kickoff on Sunday 15 November at 9am Los Angeles time, the day before we start, so you meet me and you’re ready for Monday. The second date is coming.
A community of men doing the same work at the same time, all starting Monday 16 November.
What you need: a pair of dumbbells and a stick. A broomstick works, or a dowel from Home Depot for a few dollars. A towel, something sturdy to step on (a bumper plate, a step or a few books) and something soft for your knees.
The price: $30 for the full four weeks. One payment. This is a first-round price, and it won’t come back. Each session takes about 45 minutes.
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What men say after training with me
These men trained with me in person or remotely, one to one. The dumbbell program is new, so none of them have done it yet.
“I’ve hit a wall on my fitness goals working out solo, and since working with him, i’ve reached new heights.”
Robert Ravanshenas
“Even when I’m not physically at Fire and Flow, Ricardo’s remote workouts and virtual training sessions keep me progressing in a meaningful way. The programming, coaching cues, mobility work, and accountability translate seamlessly through online training.”
Daniel Shemtob
“I’ve trained with Ric privately for two years doing HIIT and yoga (I’ve done things I never thought I could have learned to do under his guidance).”
Michael Maloney
“After the intense physical workout, Ricardo bring us back down by stretching, meditation, and focused breathing. This part of the class is truly a spiritual experience.”
Jay R.
From Fire and Flow’s Google reviews.
This is for you if
You’ve got dumbbells at home and you want a plan you don’t have to think about.
You’re starting again after time off, or you train on your own and you’ve stalled.
You’re in your 40s or beyond, and your hips, back or shoulders are telling you something.
You want strength and you’re open to yoga, even if you’ve never done a sun salutation.
It’s not for you if you want to max out every session or chase numbers. We train for range, breath and the long game. If you’ve already got a full garage gym and want an ongoing program for it, that’s coming in January.
Your questions
Sales open Friday 13 November. Training starts Monday 16 November.
$30 for four weeks, for this first round only. This much coaching from me, the program, your own macros, weekly check-ins and live calls, will never be this price again.
All sales are final, so there are no refunds. If something isn’t working for you, message me and we’ll sort it out together.
What level is it for?
Every level. I show you the easier version and the harder version of every move. If you’ve been lifting for years, use heavier dumbbells and the harder version.
I’m over 50. Is it too much?
Range of motion comes first, so you start where your body is. Go slow, honor your body, and have grace with yourself. If you have an injury or a health condition, check with your doctor before you start.
What dumbbells do I need?
A pair that lets you find the sweet spot. Too little weight, you’re not going to get gains. Too much weight, you risk injury. Every exercise tells you how hard it should feel, on a scale of 1 to 10, and you learn to choose by feel. Adjustables work. If you’re buying new, I prefer classic hex dumbbells.
How long is each workout?
Around 45 minutes.
When do I start?
Sales open Friday 13 November. Most men start Monday 16 November, so we all go together.
How do I get the program?
After you pay, you’ll get an email from HubFit to set up your account and download the app. Your program is waiting inside.
I’m in Australia or Europe. Can I buy on the 13th?
Yes. Sales open on Thursday 12 November, Los Angeles time, so it’s already Friday the 13th where you are.
What happens after the four weeks?
In January I’m opening an ongoing membership. The men in this first round hear about it first.
Fitness is not recreational. It is compulsory. It is absolutely necessary. It is medicine.
If you’re a warrior and you want to master yourself, join me. I invite you.
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Much love,
Ricardo
ॐ