Movement with the Micklos
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.
Features3 sessions per week
Must use App app to view and log training
Team Training
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)
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
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
When you join a team you’re getting more than programming, you’re joining an online community.
Lift and Sweat
Lift and Sweat
Lift and Sweat
