MOVEWITHMCK / MCKIYA MAZUR
Functional FitnessBeginner Program - DUMBBELLS + BANDS ONLY!
Focus on form, and more introductory movements! Rep after rep to help get you comfortable, confident and accustomed to progressive overload.
Even if you are not a 'beginner' this is still a great program to level up and challenge yourself if you only have access to bands and dumbbells!
LFG FIRE FIFTY 2026!
1 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 5:00
B
Spin Bike
1 x 5:00
C1
YTW
2 x 10
C2
Dead Bug
2 x 10
D1
Goblet Squat
3 x 8
D2
1-Arm DB Row
3 x 8
D3
Alternating Leg Lower
3 x 10
E1
DB RDL - 2 Dumbbells
3 x 10
E2
Push-Up
3 x 10
E3
Side Plank
3 x 0:25
F1
DB Bicep Curls
2 x 10
F2
Alternating Supermans
2 x 10
Speed/Agility
A
Run Prep!
10 reps of the following: 1. Lunge to Hamstring floss 2. Worlds greatest stretch 3. Alt Leg Swing 4. :30s deep squat 5. Hammy sweeps 6. SL calf raises 7. Tib Raises 8. SL Glute bridge
Run
B
Treadmill or Outdoor WU: After 5 min jog, and hip, ankle, and mobility work: RECOVERY RUN: 1.5km - COMFORTABLE PACE 5-6/10 RPE - you should be able to talk or hold a light conversation. CD: 5 min EASY 4/10 RPE
C
Post Run Stretch
A
Foam Roll
1 x 5:00
B
Spin Bike
1 x 5:00
C1
Glute Bridge MB Squeeze
2 x 10
C2
Prone Angels
2 x 10
C3
Push Up Position T Rotation
2 x 8
D1
Glute Bridge DB Bench Press
3 x 8
D2
DB Split Squat
3 x 8
D3
Lateral Bear Crawl
3 x 8
E1
Banded Row
3 x 8
E2
Counterbalance SL Squat to Box
3 x 6
E3
Slow Bicycle - crunch
3 x 10
F1
DB Lateral Raise
2 x 8
F2
DB Front Raise
2 x 8
F3
Rear Delt Flyes
2 x 8
Speed/Agility
A
Run Prep - Hips, Ankles, Mob
2x Lunge to down dog x5/side Hamstring floss x10/side Leg Swings x10/side Squat Hold: :20-:30 seconds 1 sided Hip Opener: x10/side Wall Ankle Mobility Stretch: x5/side Foot Drop Step Mobility Stretch: x10 Ankle Resistance Band 4 ways: x4/side
Conditioning
B
Speed Run 1 - Fartlek
5 min EZ warm up (4 RPE) 8x 1min on (8 difficulty (5km pace) 1min EZ (5 difficulty) (10km pace) 5 min cool down (3-4 RPE)
Conditioning
C
CORE BURNER 1
CORE BURNER 1 - 2- 3 ROUNDS!!! 30 mountain climbers 30 seconds forearm plank 30 seconds hip drop swivel plank 30 seconds side plank left 30 seconds side plank right 30 bicycle crunch SLOW 30 reverse crunch
D
Post Run Stretch
A
Foam Roll
1 x 5:00
B
Spin Bike
1 x 5:00
C1
SL Plate Halo to RDL
2 x 8
C2
Lunge to Hamstring Floss
2 x 10
C3
Active 90/90 Hip Mobility
2 x 10
C4
Cat Camel
2 x 10
C5
PVC overhead pull aparts
2 x 10
C6
HK Banded T-Spine
2 x 8
D1
DB Split Squat
3 x 8
D2
Chin-Up
3 x 8
D3
Banded Rotations
3 x 8
E1
Glute Bridge with Dumbbell
3 x 10
E2
Standing DB OH Press
3 x 8
E3
DB Goblet Lateral Squat
3 x 10
F1
Stir the Pot
2 x 8
F2
Turkish Get Up
2 x 5
F3
Hollow Hold
2 x 0:20
G1
Air Squat
1 x 20
G2
Sit-up
1 x 10
G3
Lunges (Walking)
1 x 10
Prep
A
Run Prep - Hips, Ankles, Mob
5 MINUTE EASY JOG - 4/10 RPE 2x Squat Hold: :20-:30 seconds 1 sided Hip Opener: x10/side Wall Ankle Mobility Stretch: x5/side Foot Drop Step Mobility Stretch: x10 Ankle Resistance Band 4 ways: x4/side
Run
B
Treadmill or Outdoor WU: After 5 min jog, and hip, ankle, and mobility work: RECOVERY RUN: 3 km - COMFORTABLE PACE - SLOOOOOW N STEADY PACE! 5-6/10 RPE - you should be able to talk or hold a light conversation. CD: 5 min EASY 4/10 RPE
C
Post Run Stretch
