Strength and Metabolic Conditioning Workouts for Those Who Want to Build Strength and Definition in 30 Minutes or Less
The Macro Movement Program includes 16 full-length workouts, all 30 minutes or less, designed to build strength, increase definition, and give you the toned look you want. This 8-week, 4-days-per-week program is for intermediate-to-advanced exercisers who don’t have a ton of time to spend working out. Combines efficient and effective strength training with metabolic conditioning to generate maximal results in less time!
8-WEEKS OF FULL-BODY WORKOUTS
These workouts are approximately 30 minutes (sometimes longer, sometimes shorter), but deceptively challenging. The majority are focused on building strength with some metabolic conditioning mixed in, which means you’ll often get breathless and sweaty. Each week includes a mix of strength- and metcon-based workouts. These workouts are all about getting the most bang for your buck, so they’re intended to be efficient and effective while making the most of your time!
RECOMMENDED TRAINING CALENDAR
Includes is a super easy-to-follow 8-week programming calendar with each of the 4 days of training outlined to help you stay consistent. Print it out and hang it where you’ll see it everyday to keep you motivated and on track with your workouts. Each workout also includes a space to record pertinent workout details (i.e. weight used), so you can track your progress and continue to make gains.
MINIMAL EQUIPMENT REQUIRED
The workouts require just two sets of dumbbells (1 light, 1 heavy) and some space to move. No gym membership or fancy machines are required. This workout program is perfect for those who exercise at home or on the go.
The workouts require 2 sets of dumbbells: a heavy (for you) set and moderate-to-light (for you) set. Of course, the more variety you have, the better since various movements require different weights. If you only have 1 set of dumbbells available to you, you can absolutely complete this program. But, keep in mind, having a variety of weights will make this program most effective. Kettlebells, medicine or slam balls, resistance bands, and/or a barbell can be substituted for many of these exercises. Recommendations: If you only have access to 1 set of dumbbells, I’d recommend getting something in the 10-20 lb. range. Two sets of dumbbells are ideal—one heavier (20-45 lbs.) and one lighter (8-15 lbs.).
VIDEO DEMOS + POINTS OF PERFORMANCE
All workouts include video demos and points-of-performance for each exercise as well as a private Facebook community where you can ask questions and get suggestions for exercise modifications, if needed. The program also includes optional warm-ups and a week-by-week training calendar to keep you on track, so you stay consistent with your workouts!
BONUS WARM-UP WORKOUTS
Even if you’re short on time, it’s important to warm-up your body appropriately. These bonus warm-ups are quick yet effective and efficient!
ONLY WORKOUT PLAN YOU NEED
A challenging program designed so you don’t have to do ANY other workouts. Each week’s programming includes 4 full-body strength + metcon workouts for a truly comprehensive program that focuses on both building strength and fat loss. The combination of modalities is key for changing your body composition for the better!
LIFETIME ACCESS TO WORKOUTS
The workouts, training calendar, exercise demo videos, warm-up workouts, and other related program information is delivered via email. You have access forever to these materials if you wish to repeat the program at any point in time. If you ever misplace this information, please email firstname.lastname@example.org.
READY TO GO WHEN YOU ARE
Workouts are delivered via PDFs for easy print-and-go access, so you can either bring to the gym with you, or bring up on your phone, as the program is mobile-friendly.
PRIVATE FACEBOOK COMMUNITY
If you ever need additional support or want suggestions for exercise modifications, you are welcomed to ask in our private Facebook community of women all striving to live a healthier and fitter lifestyle!