3 Day Functional
BODYWEIGHTÂ ProgramÂ
âś… The 5 key habits that melt fat fast
âś… The #1 mistake stopping you from losing belly fat
✅ How to build muscle & burn fat—without wasting hours in the gym
âś… A simple daily routine to transform your body (even with a busy sche
3-Day Functional
BODYWEIGHT Program
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 & times will increase. Weeks 3 & 5 will have these changes
Weekdays: Perform the workouts given
Do no more than 2 consecutive days of workouts from this program
Other Days: Use for rest, do 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.
Your Goal: Move with quality, then with speed and sweat. Build a foundation that will allow you advance your future movements and
performance efficiently.
Workouts: 3 Full Body Workouts
WORKOUT EXPLAINATIONS
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 inside a AMARP - other then to get your breath
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 starting or restarting their health journey that are
short on time and need a flexible schedule with a workout. The program 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.
3-Day Functional
BODYWEIGHT Program
I am an experienced personal trainer and transformational fitness coach with over 20 years in the industry. I have worked with top health and fitness companies, celebrities, athletes developed branded workout programs, and created successful in-home fitness programs. My approach focuses on 3 pillars THINK, EAT MOVE. I will provide a curated exercise library with detailed demonstrations. Prioritizing rest and maintaining proper form are crucial, I am committed to your safety and the quality of your workout. I am here to provide the tools, guidance, and support you on your health journey.
As you embark on this program, I recommend watching all the short demonstration videos for the day before commencing your workout. By keeping these videos easily accessible, you can refer to them during your exercise sessions, reducing interruptions and optimizing your workout time. Prioritizing rest is crucial, and it is important not to compromise proper form. If you find yourself straying from good form, take a break and resume when you feel ready. Your safety and the quality of your workout are of utmost importance to me.
I am genuinely thrilled to provide you with the tools, guidance, and support necessary for your health journey. Together, we will help you evolve your well-being and embrace a more fit identity.
What if I miss a workout or get off track?
You are choosing your health and to evolve it. I am confident that you made this choice do to your priorities shifting as 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 while helping you limit your ability to fail yourself
If you do miss a workout, 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 from repeating.
No pain no gain? I don’t believe in pain; I do believe in being uncomfortable to create growth. Pain is sharp and 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 workouts 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: calories burned, 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. its a cool down not a workout, enjoy.
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, better sleep, 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 of 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.
IMPORTANT NOTE
Disclaimer:
This book is for educational purposes only. 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 its 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
