Movement with the Micklos
This is a 10 week boot camp style program that will require typical gym equipment.
Each workout will consist of a core circuit with 3 strength/resistance training circuits. Workout should be completed in 45-60 minutes.
Each week will have 3 full workouts with 2 optional cardio sessions.
Weight/resistance guide
light = can do this all day
light-moderate = can complete 8 more reps
moderate = can complete 5-6 more reps
moderate-heavyish = can complete 4-5 more reps
moderate- heavy = can complete 3-4 more reps
heavy = can complete 1-2 more reps
Features3 sessions per week
Must use App app to view and log training
Program Training
Core
A
3 rounds 15 knee up crunch 15R/L flutter kicks 15 in and out no more than 1 minute rest between sets
B1
DB Bench Press
3 x 8
B2
Banded Pull Up
3 x 8
B3
Goblet Squat
3 x 8
B4
Jump Rope
3 x 0:30
C1
Push-Up
3 x 8
C2
KB upright row
3 x 8
C3
KB swings
3 x 8
C4
burpee no push up
3 x 5
D1
Tricep Pushdown
3 x 8
D2
DB Bicep Curls
3 x 8
D3
double db walking lunges
3 x 16
D4
Plank on hands
A
Cardio
1 x 20:00
Core
A
3 rounds 20 - 30 seconds Left side plank (from knees if needed) 15 toe touches 20 - 30 seconds Right side plank (from knees if needed) 10 leg raises no more than 1 minute rest between sets
B1
Shoulder Press
3 x 8
B2
Bent Over Row
3 x 8
B3
Front Squat
3 x 8
B4
Ab Wheel
3 x 8
C1
Split Stance Overhead Tricep Extension
3 x 8
C2
Seated Cable Row
3 x 8
C3
Dumbbell Curtsy Squat
3 x 8
C4
Plank Up Downs
3 x 8
D1
2 Handed Tricep Kickback
3 x 8
D2
W Bicep Curls
3 x 8
D3
Dumbbell Sumo Squat
3 x 8
D4
DB Skiers
3 x 0:30
Core
A
3 rounds 20 total alternating plank shoulder tap (10R/L) 15 diamond sit up 15R/L russian twist light weight no more than 1 minute rest between sets
B1
Negative Push Up
3 x 5 @ 3
B2
1-Arm DB Row
3 x 8
B3
single arm thruster
3 x 8
B4
High Knees In Place
3 x 0:30
C1
Half-Kneeling DB Shoulder Press
3 x 8
C2
Half Kneeling High Cable Row
3 x 8
C3
Goblet Step Up
3 x 8
C4
Body Weight Box Squat
3 x 0:30
D1
Bosu Dumbbell Incline Chest Press
3 x 8
D2
Alternating front/lateral shoulder raise
3 x 8
D3
DB RDL
3 x 8
D4
Bosu mountain climbers
3 x 0:30
A
Cardio
1 x 20:00
