3-Day Functional
BODYWEIGHT Program
IMPORTANT NOTE
Disclaimer:
This book is for educational purposes only. I am not nor implying that I am doctor. This book is is not intended or implied to be a replacement for professional licensed medical advice. The advice, suggestions and information given in this book are intended for healthy adults only.
Not all exercises are suitable for everyone. Before attempting a new exercise, consider factors such as flexibility, strength and overall health to determine whether or not a particular exercise and workout is appropriate for you. These, like any exercises, are inherently dangerous and can result in personal injury. Any injury sustained from proper or improper use of this exercise routine is solely the responsibility of the exerciser.
Mike Karpenko, its author, disclaims any liability from injury sustained from the use of this exercise program and suggests that you consult your professional healthcare provider before attempting any exercise or exercise program including this one. This product and its contents are for informational purposes only.
This program and it’s workouts you are doing at your own risk. Please consult a physician before doing this workout or any workout for that matter! If you feel any discomfort or pain, STOP immediately.
All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, or translated into any language, without the prior written consent of Mike Karpenko. As per the protection of the United States & International Copyright Laws.
Published in the US
Nothing excites me more than knowing you are choosing to evolve your health. Health is a choice and the choice you have made which I do not take lightly. I am happy for you and cannot wait to share in your and your next evolution.
Thank you for trusting the value you see in me to help you. The 3-DayFunctional Bodyweight Express Program. There is an unlimited amount of health and fitness program online today. Choosing one can be stressful and confusing, my vision is to provide you with content that is useful, valuable and aid you in a successful health journey.
I have been in the fitness and wellness industry for over 20+ years. I am widely known as a personal trainer, a transformational fitness coach, and an international fitness professional that has helped transform people’s lives in several countries around the world.
I have strong roots in the in-home fitness industry working with various top-level health and fitness companies, developing branded workout programs as well as ghost writing for programs for industry leaders. I am also the creator of several globally disturbed in-home fitness MMA programs. I have worked with a diverse clientele as a personal trainer and coach including celebrities, elite athletes, amazing military personnel, career-minded businesspeople, moms, dads, and kids.
3-Day Functional BODYWEIGHT Program
My style is based firmly on science, function, and how to make real lasting changes in people’s lives through creating the patterns necessary to get and stay fit. Simply by addressing all three dimensions of your heath: how you think, how you eat, and how you move.
I have included with the program an exercise library of each movement. Which you can watch and store in a folder in your own drobox or download to your computer. Please take the time to watch the exercise demonstration to help you perform each move accurately. Quality is essential to your progress and results while lowering your risk of injury. Challenge yourself but rest FULLY when needed.
I recommend you watch all the short demonstration videos for the day before starting your workout AND keep access to them easy to refence during your workout. Your time is important, this will limit total workout time and allow you to focus on performing the exercises with limited to no referencing back to the exercise library.
Rest FULLY when you are tired. Improper form leads to a higher risk of injury. There is no need to push yourself when you begin to break good form...take a break and then come back to execise when you are ready to work. QUALITY!
I am excited to help you with tools you will use in evolving your health and obtaining a more Fit Identity.
WHAT DO YOU NEED TO KNOW
FOR: Beginner to Intermediate
Program: 6-Weeks, 3 Days Per Week
Time: Approx 20-30 mins a day, Time increases as the program advances
Program: 3 Phases 2 Progression: Some reps & time will increase. Weeks 3 & 5 will have changes in reps and time.
Weekdays: Perform the workouts given
Do no more than consecutive days of workouts from this program
Other Days: use for rest or additional activities that align with your health goals or you that you enjoy doing
Format: AMRAP – As Many Rounds as Possible
Definition: A group of exercises with a set amount of time.
Goal: Move with quality, then with speed, Sweat. To build a foundation that will allow you to advance your future movements and performance efficiently.
Workouts: Total Body 1, Total Body 2, Total Body 3
WORKOUT EXPLANATIONS
confident that you made this choice because you have a vision for yourself and that is an exciting choice to make! That being said I made the program to help you be and feel successful to help you limit ability to fail while gaining momentum and results.
If you do miss a week, which you will not, dust yourself off, health is a lifelong journey not a 6-week program, put it behind you, plan your new week to prevent the obstacle that occurred in your past.
No pain no gain? I don’t believe in pain; I do believe in being uncomfortable to create grow. Pain is sharp and
Do I alternate sides or do the exercise with full reps then switch sides?
All one side will be noted as “each” in the description
Alternating reps with noted as “Alternating” in description.
How Much Rest Between Each Round
NONE in a AMARP
2 minutes between performing workouts with more than one AMRAP
How Much Rest Between AMRAPS if there is more then more?
2 min Max as that will give you proper rest to perform at your best in the next AMRAP
Can I do other workouts?
The intention of the program is to provide and improve functional strength to those that starting, restarting their health journey that are short on time and want flexibility with workout. This provides the opportunity to add in other activities or not. I am a big supporter of getting 10,000 steps a day other then your daily routine.
For those of you who love cardio, yoga, boxing, spin class, riding a bike etc. add in where you see fit, have the time or again use this 3 day a week program to build momentum, consistency and strength as a foundation to your personal fit identity.
What if I miss a workout or get off track?
You are choosing your health and to evolve it. I am
will most definitely cause you to avoid performing an exercise. At this point you should contact a physician. Obviously, exercise can create soreness. I applaud you for feeling that way and expect some level of soreness at different times during the 6 weeks. Proper hydration, nutrition and sleep combined with rest and stretching will aid in relieving soreness.
How to Use “Cardio Your Choice”? I understand that everyone has their favorite cardio moves and moves on the no list. I did suggest cardio exercises however you are not limited to them. Choose the exercise YOU like, that make the workout fun for you. I gave a small list and suggestions, Jogging, running, lateral shuffles, mountain climbers, etc. You can replace with any exercise you would like if those are not to your liking. Spin bike, jump rope, squat jumps, etc.
What do you I focus on: speed, intensity, consistency? Always consistency, A workout not down is the workout. Depending on your goals and ability performing the exercises to the best of your ability at the fitness level you are at. A poorly performed exercise will eventually cause an injury.
Is there a cool down? NOPE, do I believe there should be one? Yep. What I have learned in many years of training clients the place to start is relaxing and lowering your heartrate. From there take yourself through any stretch that feels right and good to you.
When will I see results? Results can and will vary for each person. Many health results in beginning can be ones that are not able to be measured. Example: energy level, feeling better, ability to move better. All results will be related to your nutrition and total daily calorie burn. To this I suggest looking at the quality of your nutrition and total amount of movement you are getting in through an entire day. The program is meant for you to start, develop new healthy habits and strength for you to grow with and evolve not to be a start and stop solution.
In addition to this program, I recommend setting a daily calorie burn goal and walking a minimum od 10,000 steps per day. While 10,000 might be difficult in the beginning, find your daily average and make a goal to advance that daily average each week until you get to 10,000 steps.
