Mizer PerformanceTraining
Home training meant for beginners to get their start on working out. If your schedule doesn't allow you to train in a gym, this workout is meant to help you!
Set aside at least 30 minutes a day.
Grab a set of dumbbells or bands and get to work!
Features3 sessions per week
Must use App app to view and log training
Team Training
A1
Straight Leg Sit-Ups
1 x 10
A2
Heel Touches
1 x 10
A3
Abdominal Crunch
1 x 10
A4
Standing Dynamic Blackburn
1 x 10
A5
Retractions
1 x 10
A6
Reverse Hip Rolls
1 x 5
A7
Knee to Armpit
1 x 5
A8
Opposite Arm/Leg
1 x 5
A9
Inchworm
1 x 5
A10
Squat 2 Stand
1 x 10
A11
Knee to Chest Onto Toe
1 x 10
B
Side Lunges
2 x 10
C
FWD Bear Crawls
1 x 5
D
Backpack Row/Banded Row
2 x 10
E
Superman
2 x 0:15
F
Lying Ab/Adduction
3 x 10
G1
Backpack Curls
2 x 10
G2
Dips
2 x 10
A
Walk
1 x 20:00
A1
Plank Series
1 x 0:20
A2
Y-T-W-I
1 x 10
A3
Lying Dynamic Blackburn
1 x 10
A4
Reverse Scorpions
1 x 10
A5
Hip Bridge
1 x 10
A6
Heel to Hip Onto Toe
1 x 10
A7
Split Squat
1 x 5
A8
Leg Swing + Quad Pull
1 x 10
A9
Spiderman
1 x 5
A10
Forward Lunge + Same Forearm Touch
1 x 5
B
Air Squat
1 x 1:00
C
Air Squat
2 x 10
D
Hands on Bench Push-Ups
2 x 10
E1
Iso DB Standing Row
2 x 10
E2
RDLs
2 x 10
F
Hamstring Walk Outs
2 x 5
G1
Single Arm Bicep Curls
2 x 10
G2
Standing Tricep Extension
2 x 10
A
Walk
1 x 20:00
A1
Sit-Ups
1 x 10
A2
Bicycles
1 x 10
A3
Leg Lifts
1 x 10
A4
Modified Empty Can
1 x 10
A5
Push-Up + Opposite Hand Touch
1 x 5
A6
Alternate Heel to HIp
1 x 10
A7
Alternate Knee to Chest
1 x 10
A8
Lying Ab/Adduction
1 x 10
A9
Reverse Inchworm
1 x 10
A10
Alternating Heel to Butt Reach Up
1 x 5
A11
Lunge + Squat to Stand
1 x 5
A12
Drop Lunge
1 x 5
A13
Cross & Touch
1 x 5
B
Split Squats
2 x 8
C
Push-Ups - BW program
MAX, 8, 8
D
Pull Overs - BW
2 x 10
E
Reverse Hyper Holds
2 x 0:20
F
Calf Raises - Body Weight
2 x 10
G1
21 Curls
3 x 21
G2
Laying Tricep Extension
2 x 12
When you join a team you’re getting more than programming, you’re joining an online community.
Getting Fit @ Home
Getting Fit @ Home
Getting Fit @ Home
