Movement with the Micklos
Functional FitnessThis is a minimal equipment beginners level program. It will consist of 3 workouts a week alternating between upper body and lower body workouts. Each workout will take roughly 30-45 minutes to complete and will only require dumbbells and/or kettlebells, a box, a bench, and a long band.
This program is designed so that you can make the workouts fit your goals. To build more strength use heavier dumbbells/kettlebells and to build more cardio vascular endurance use lighter dumbbells/kettlebells.
You will have access to this program for 1 year so feel free to complete multiple times. For example a beginner may find the most benefit from completing the program with lighter weights and at a higher intensity. Once the program is completed start back at day 1 with more challenging weights.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
DB Bench Press
3 x 8
A2
1-Arm DB Row
3 x 8
B1
DB Shoulder Press
3 x 8
B2
1 DB upright row
3 x 8
15 minute AMRAP
C
complete as many rounds as possible in 15 minutes 1 minute Cardio choice (shuttle run, jump rope, jumping jack, burpee, split jump, if you have access treadmill, rower, bike) 10 DB hang snatch (right) 20 Air squat 10 DB hang snatch (left)
A
Tempo Goblet Squat
3 x 8 @ 5
B1
Lateral Lunge
3 x 10
B2
Squat Jump
3 x 10
10-1 AFAP
C
As fast as possible complete the following exercises in a 10-1 ladder Double dumbbell front squat Double dumbbell reverse lunge Burpee over the dumbbells example: 10 front squat, 10 reverse lunges, 10 burpee/ 9 front squat, 9 reverse lunge, 9 burpee/ 8 front squat, 8 reverse lunges, 8 burpee/ ... 1 front squat, 1 reverse lunge, 1 burpee
A1
Band Pull-Apart
3 x 10
A2
Inchworm
3 x 5
A3
KB halo
3 x 10
B1
DB Pullover
3 x 8
B2
Dumbbell Bentover IYT
3 x 8
5 Rounds
C
5 rounds As Fast As Possible 8 dumbbell push press 6 push up 3+3 each round v up example: 8 push press, 6 push up, 3 v ups/ 8 push press, 6 push ups, 6 v up/ 8 push press, 6 push up, 9 v up .. continue until you have completed 15 v ups in 1 round
