Movement with the Micklos

Coach
Connor Micklo

This is a minimal equipment program focusing on full body work with a weighted portion (Lift) and a conditioning portion (Sweat). Complete both sections for the perfect workout blend or pick one if you are in a time crunch. Each workout will take roughly 30-45 minutes to complete both sections and will only require dumbbells or kettlebells, a box/bench, and some floor space.  

This program is designed for everyone 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. 

Features
3 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Dumbbells/kettlebells Bench/boxFloor space 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-6-3

A1

Squat hold

3 x 0:15

A2

Air Squat

3 x 0:15

A3

down dog ankle tap

3 x 12

B1

Toe Hops

3 x 0:15

B2

Hamstring Swipes

3 x 12

B3

Incline push up

3 x 12

Circuit

C

in 9 minutes complete as many rounds as possible 6R/L alternating goblet reverse lunges (12 total reps) 8R/L alternating single arm dumbbell snatch (16 total reps) 10R/L cross mountain climbers (20 total reps)

Tuesday
2024-6-5

A1

Reverse Lunge with Halo

3 x 12

A2

B Stance RDL on wall

3 x 8

A3

Hollow Rock

3 x 8

B1

Squat to Stand

3 x 10

B2

Dumbbell plank pull through

3 x 10

B3

Split Jacks

3 x 0:15

Circuit

C

5 rounds 12 double dumbbell deadlift 12 double dumbbell push press 30 seconds squat jumps max reps 30 second rest

Thursday
2024-6-7

A1

Lie Back Quad Stretch

3 x 0:20

A2

Tib raises on the wall

3 x 10

A3

Plank walk out

3 x 5

B1

Step Down

3 x 5

B2

Seated Leg Raise overs

3 x 10

B3

DB sumo deadlift pulse

3 x 0:15

Circuit

C

20-15-10 db front squat 15-10-5 burpee over dumbbells 6 shuttle run after each round 25 feet down 25 feet back = 1 rep

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Lift and Sweat
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Lift and Sweat
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Lift and Sweat
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