MFLH

4 WEEK HOME PROGRAM

training
NEW SET OF EQUIPMENT EACH WEEK
STAY FIT. LIVE BETTER.
#WORKFROMHOME
 MFLH TRAINING

Contents
INTRODUCTION3

THE MOTTO 4

ARE YOU OKAY? 5

WARM-UPS6

HOW THE ROTATION WORKS 7

WEEK 1 // MEDBALL + PLATE WEEK 8

WEEK 2// DUMBBELL WEEK 14

WEEK 3 // PLYO BOX + BOOTY BAND WEEK 20

WEEK 4 // KETTLEBELL WEEK 26

SCHEDULE // CALENDAR 32

CONTACT US 33

#WORKFROMHOME 2
 MFLH TRAINING

covid-19 has provided us

with the opportunity to further
strengthen our community
WELCOME TO THE MFLH TRAINING #WORKFROMHOMESERIES

We would like to introduce our new CONCEPT as we will be offering

online workouts that you can do RIGHT from Home. 

“But wait I have no equipment what do I do?!?!”

MFLH Training will be providing rental packages to you. (IF YOU ARE
NOT AN ACTIVE MEMBER AT MFLH TRAINING, TRY REACHING OUT TO YOUR LOCAL
FITNESS CLUB TO SEE IF YOU CAN RENT THEIR EQUIPMENT.

On Sunday we will have a certain designated time that you will be able
to come to the gym to rent out equipment....think of it as the MFLH
Library. You will rent//borrow for XXXX amount of time, which then
you will come back to the Library to return and get THE NEXT set of
equipment, and so forth. Each package will have certain workouts that
go along with it... Sorry. No renewing the same equipment...we need to
pass it along to the next crew. 

#WORKFROMHOME 3
 MFLH TRAINING

WORK HARD work hard

STAY HOME stay humble
BE SAFE be nice

—CHRISTIAN

#WORKFROMHOME 4
 MFLH TRAINING

we want to make sure

you are okay
There will be FOUR total “packages” WITH CORRESPONDING WORKOUTS that we are
renting out:
1. Wall Ball/Plate
2. DUMBBELL
3. Booty Band/PLYO Box
4. KETTLEBELL

We want to stay in touch. So....Each of the staff will communicate with their
assigned members FOR THE WEEK... we want to check IN WITH you, AND MORE
IMPRTANTLY We want to make sure you are ok. if you have any questions or
concerns having to do with the workouts or nutrition questions....we are here
for you. 

We will also have fun things HAPPENING on IG Live and the storIES, So keep
yourself updated on all social fronts. 

This is the new new...for now. Let’s try and make the best of it. We still get to
workout..

#WORKFROMHOME 5
 MFLH TRAINING

WARM-UPS
3 sets:
20 Jumping Jacks
20 Seal Jacks
10 Big Arm Circles Forward
10 Big Arm Circles Backward
01 5 sets:
20’ Slow Bear Crawl
20’ Death March
20’ Crab Walk
03
10 Prisoner Good Morning 20’ Walking Lunge

Then…

04
2 sets:
10 Bent Over Y’s
10 Bent Over T’s
10 Air Squats 2 sets:
10 Cossack Squats
10 90/90 Hips + Pigeon
10 World’s Greatest Stretch
Sequence

3 sets:
5 Inchworm + Push-up
:10 Downward Dog
10 Alternating Spiderman Lunge
02 3 sets:
5 Yoga Push-ups
10 Cossack Squats
05
:10 Arch Hold
15 Glute Bridge
:10 Hollow Hold
20 Jumping Jacks

*WE RECOMMEND PICKING ONE EACH DAY BEFORE YOU BEGIN THE WORKOUT.
ROTATE THROUGH THESE WARM-UPS BERFORE YOUR WORKOUTS AS THE WEEKS PROGRESS. YOU CAN
REPEAT DAILY OR EVEN CHOOSE MULTIPLE WARM-UPS BEFORE STARTING THE WORKOUT.

#WORKFROMHOME 6
 MFLH TRAINING

ARE YOU READY TO BEGIN?

NO MATTER WHICH SET OF EQUIPMENT YOU BEGIN WITH ON
YOUR FIRST WEEK, YOU WILL SIMPLY ROTATE EQUIPMENT
AND WORKOUTS IN ORDER FROM WEEK TO WEEK.

IF YOU START WITH THE MEDBALL + PLATE IF YOU START WITH THE PLYO BOX + BOOTY
WEEK 2 IS: DUMBBELL BAND
WEEK 3 IS: PLYO BOX + BOOTY BAND WEEK 2 IS: KETTLEBELL
WEEK 4 IS: KETTLEBELL WEEK 3 IS: MEDBALL + PLATE
WEEK 4 IS: DUMBBELL

IF YOU START WITH THE DUMBBELL IF YOU START WITH THE KETTLEBELL
WEEK 2 IS: PLYO BOX + BOOTY BAND WEEK 2 IS: MEDBALL + PLATE
WEEK 3 IS: KETTLEBELL WEEK 3 IS: DUMBBELL
WEEK 4 IS: MEDBALL + PLATE WEEK 4 IS: PLYO BOX + BOOTY BAND

#WORKFROMHOME 7
 MFLH TRAINING

week
medball + Bumper plate
01

ready,
set...
go!
#WORKFROMHOME 8
 MFLH TRAINING

DAY 1 // EMOM

EVERY MINUTE ON THE MINUTE FOR 15:00

– MINUTE 1 - 45SEC OF “CARDIO”
– MINUTE 2 - 10 PLATE DEVILS PRESS
– MINUTE 3 - 20 ALTERNATING PLATE LUNGES
(L=1, R=2)

– “CARDIO” = RUN, ROW, BIKE, SKI, JUMP ROPE (DOUBLES OR

SINGLES), JUMPING JACKS, HIGH KNEES, JOG IN PLACE

FINISHER
3 rounds:
15sec of FAST Bent Over Plate Rows
15sec of HOLD with Plate at Chest
15sec of SLOW Bent Over Plate Rows
15sec of REST

#WORKFROMHOME 9
 MFLH TRAINING

Day 2 // WORK:REST

5 ROUNDS: FINISHER
– 25 PLATE GROUND TO OVERHEAD
– 20 PLATE FRONT SQUATS 100 Medball Toe Touches
– 15 PLATE THRUSTERS
– 10 BURPEES TO PLATE
– REST 2:00 AFTER EACH ROUND

#WORKFROMHOME 10
 MFLH TRAINING

DAY 3 // GRIND

FOR TIME
– 50-40-30-20-10 REPS OF EACH:
– MEDBALL CLEANS
– BURPEES TO PLATE
– *200M RUN AFTER EACH SET OF BURPEES

FINISHER
4 sets:
20 Medball Windshield Wipers

#WORKFROMHOME 11
 MFLH TRAINING

Day 4 // FLOW

5 ROUNDS AT A SMOOTH EFFORT

– 2:00 OF RUN, ROW, BIKE, SKI, JUMP ROPE

(DOUBLES OR SINGLES), JUMPING JACKS, HIGH
KNEES, JOG IN PLACE
– 1:00 WALL SIT (PLATE IN LAP IF POSSIBLE)
– 10 MEDBALL WALK OVER PUSH-UPS (L=1, R=2)
– 15 PLATE BENT OVER ROWS
– 20 PLATE DEADBUGS (L=1, R=2)

#WORKFROMHOME 12
 MFLH TRAINING

DAY 5 // ENDURE

FROM 0:00 - TO 10:00

3 rounds:
30 NO-WALL Wall ball
30 Medball Toe Taps (L/R=1)

FROM 10:00 - TO 20:00

1 Mile Burden Run with Medball (scale
back by either using no ball, reducing
distance to 1200m, or BOTH)

FROM 20:00 - TO 30:00

3 rounds:
20 Standing Plate Forward Press
20 Alternating Overhead Plate Lunges
20 Plate Shoulder Press

#WORKFROMHOME 13
 MFLH TRAINING

week
dumbbell
02

ready,
set...
go!
#WORKFROMHOME 14
 MFLH TRAINING

DAY 1 // EMOM

EVERY MINUTE ON THE MINUTE FOR 15:00

– MINUTE 1 - 20 ALTERNATING DB SNATCH
– MINUTE 2 - 15 BURPEES OVER DB
– MINUTE 3 - 10 V-UPS

FINISHER
4 sets:
20 DB Head Hold Curls
20 DB Overhead Tricep Extentions

#WORKFROMHOME 15
 MFLH TRAINING

Day 2 // WORK:REST

5 ROUNDS: FINISHER
– RUN 400M
– 20 AIR SQUATS 5 SETS:
– 10 DB SPLIT JERK R-ARM + L-LEG 15 ANCHORED SIT-UPS
FORWARD
– 10 DB SPLIT JERK L-ARM + R-LEG
FORWARD
– REST 2:00 AFTER EACH ROUND

#WORKFROMHOME 16
 MFLH TRAINING

DAY 3 // GRIND

20:00
– 10 DB GOBLET SQUATS
– 10 ALTERNATING DB DEVILS PRESS
– 10 ALTERNATING DB GOBLET REVERSE LUNGES
– 10 ALTERNATING DB SQUAT CLEAN THRUSTERS
– 10 BURPEES

FINISHER
8 SETS:
:20 PIKE OVERS
:10 REST

#WORKFROMHOME 17
 MFLH TRAINING

Day 4 // FLOW

5 ROUNDS AT A SMOOTH EFFORT

– 2:00 OF “CARDIO”

– 12/SIDE SINGLE ARM DB FLOOR PRESS

– 10/SIDE SINGLE ARM DB BENT OVER ROW

– 8/SIDE SINGLE ARM DB SHOULDER PRESS

– 6/SIDE SINGLE ARM DB HIGH PULL

– 2:00 OF “CARDIO”

– 8 SUITCASE REVERSE LUNGE (LEFT LEG STEPS BACK, LEFT HAND HOLDS DB)

– 8 SUITCASE REVERSE LUNGE (RIGHT LEG STEPS BACK, RIGHT HAND HOLDS DB)

*run, row, bike, ski, jump rope (doubles or singles), jumping jacks, high knees, jog in place

#WORKFROMHOME 18
 MFLH TRAINING

DAY 5 // ENDURE

FROM 0:00 - TO 10:00

3 Rounds
10 V-ups (scale back to tuck ups or sit-ups)
20 Alternating Hang Split Snatch
1:00 Extended Arm Plank

FROM 10:00 - TO 20:00

1200m DB Burden Run (scale back by
either using no DB, reducing distance to
800m, or BOTH)

FROM 20:00 - TO 30:00

30-20-10 reps of each:
DB Hang Clean & Jerk
Burpee Over DB

#WORKFROMHOME 19
 MFLH TRAINING

week
plyo box + Booty band
03

ready,
set...
go!
#WORKFROMHOME 20
 MFLH TRAINING

DAY 1 // EMOM

EVERY MINUTE ON THE MINUTE FOR 15:00

– MINUTE 1 - 20 BANDED SQUAT JUMPS WITH
A PULSE
– MINUTE 2 - 20 PRISONER BOX STEP-UPS
– MINUTE 3 - 20 SEC HOLLOW BODY HOLD

FINISHER
8 sets:
20 sec Box Dips
10 sec REST
#WORKFROMHOME 21
 MFLH TRAINING

Day 2 // WORK:REST

5 ROUNDS: FINISHER
– 10 PUSH-UPS
– 5 TALL BOX JUMPS 8 sets:
– 8 PUSH-UPS 20 sec FAST Russian
– 4 TALL BOX JUMPS Twists
– 6 PUSH-UPS 10 sec REST
– 3 TALL BOX JUMPS
– 4 PUSH-UPS
– 2 TALL BOX JUMPS
– 2 PUSH-UPS
– 1 TALL BOX JUMPS
– REST 2:00 AFTER EACH ROUND

#WORKFROMHOME 22
 MFLH TRAINING

DAY 3 // GRIND

5 ROUNDS:
– 150 BOX STEP UPS
– 75 BANDED GLUTE BRIDGES
– *IF YOU HAVE A WEIGHT VEST OR RUCK SACK,
WEAR IT FOR THE STEP UPS

FINISHER
3 sets:
1:00 Side Plank Left
1:00 Side Plank Right

#WORKFROMHOME 23
 MFLH TRAINING

Day 4 // FLOW

4 ROUNDS AT A SMOOTH EFFORT

– 800M RUN (4:00 “CARDIO)

– 10/SIDE BANDED LATERAL WALKS
– 10/SIDE BANDED CLAMSHELLS
– 1 AROUND THE WORLD PLANK WITH FEET ON BOX
– (SCALE UP BY GOING INTO PIKE POSITION)

*run, row, bike, ski, jump rope (doubles or singles), jumping jacks, high knees, jog in place

#WORKFROMHOME 24
 MFLH TRAINING

DAY 5 // ENDURE

FROM 0:00 - TO 10:00

50 BURPEES OVER BOX

FROM 10:00 - TO 20:00

As many rounds as possible in 8:00 of:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Air Squats
*If no pull-up bar, use door OR sub with
either bent over backpack/ruck-sack
rows OR V-ups)

FROM 20:00 - TO 30:00

50 BURPEES OVER BOX

#WORKFROMHOME 25
 MFLH TRAINING

week
kettlebell
04

ready,
set...
go!
#WORKFROMHOME 26
 MFLH TRAINING

DAY 1 // EMOM

EVERY MINUTE ON THE MINUTE FOR 15:00

– MINUTE 1 - 45SEC OF “CARDIO”
– MINUTE 2 - 20 KETTLEBELL SWINGS
– MINUTE 3 - 15 BURPEES

– “CARDIO” = RUN, ROW, BIKE, SKI, JUMP ROPE (DOUBLES OR

SINGLES), JUMPING JACKS, HIGH KNEES, JOG IN PLACE

FINISHER
4 sets:
6 Left Arm KB Floor Press
into..
6 Left Arm KB Turish Sit-ups
(3 second negative)
Switch sides
6 Right Arm KB Floor Press
into...
6 Right Arm KB Turish Sit-ups #WORKFROMHOME 27
(3 second negative)
 MFLH TRAINING

Day 2 // WORK:REST

5 ROUNDS: FINISHER
– 200M RUN 3 Sets:
– 10 Single Arm Bent Over KB Row
– 5 LEFT ARM KB THRUSTERS + 5 KB
15/side KB Muffin Blasters
OVERHEAD SQUATS
20 Tuck Ups
–
– 5 RIGHT ARM KB THRUSTERS + 5 KB
OVERHEAD SQUATS
–
– REST 2:00 AFTER EACH ROUND

#WORKFROMHOME 28
 MFLH TRAINING

DAY 3 // GRIND

20:00
– 10 KB DEADLIFT
– 10 RUSSIAN KB SWINGS
– 10 LEFT RACK KB SQUATS
– 10 LEFT RACK KB SQUATS
– 10 HAND RELEASE PUSH-UPS
– 30 JUMP ROPE (DOUBLES OR SINGLES),
JUMPING JACKS

FINISHER
Accumulate 200m Left Arm KB

Overhead Carry

Accumulate 200m Right Arm KB

Overhead Carry

#WORKFROMHOME 29
 MFLH TRAINING

Day 4 // FLOW

– 4 ROUNDS FOR QUALITY

–
– 2:00 OF RUN, ROW, BIKE, SKI, JUMP ROPE
(DOUBLES OR SINGLES), JUMPING JACKS, HIGH
KNEES, JOG IN PLACE
– 10 ALTERNATING REPS OF TURKISH GET-UP +
WINDMILL

*run, row, bike, ski, jump rope (doubles or singles), jumping jacks, high knees, jog in place

#WORKFROMHOME 30
 MFLH TRAINING

DAY 5 // ENDURE

FROM 0:00 - TO 10:00

100 KB Swings
*Every minute on the minute including 0:00,
perform 10 air squats

FROM 10:00 - TO 20:00

Run 1 mile
*if you have a weight vest or ruck sack,
wear it (scale back by reducing distance
to 1200m)

FROM 20:00 - TO 30:00

30 Goblet Squats
15 Burpees over KB
20 Goblet Squats
10 Burpees over KB
10 Goblet Squats
5 Burpees over KB
#WORKFROMHOME 31
 MFLH TRAINING

WORK FROM HOME SCHEDULE

EACH WEEK THE EQUIPMENT WILL ROTATE.
SATURDAYS IS “BRING IT BACK” DAY.
SUNDAY IS “TAKE THAT” DAY
01 02 03
04 05
MEDBALL + PLATE MEDBALL + PLATE MEDBALL + PLATE
MEDBALL + PLATE MEDBALL + PLATE
EMOM WORK:REST GRIND
FLOW ENDURE
FINISHER FINISHER FINISHER

06 07 08 09 10
DUMBBELL PLYO BOX + BOOTY BAND PLYO BOX + BOOTY BAND PLYO BOX + BOOTY BAND PLYO BOX + BOOTY BAND

EMOM WORK:REST GRIND FLOW ENDURE

FINISHER FINISHER FINISHER

11 12 13
14 15
PLYO BOX + BOOTY BAND PLYO BOX + BOOTY BAND PLYO BOX + BOOTY BAND
PLYO BOX + BOOTY BAND PLYO BOX + BOOTY BAND
EMOM WORK:REST GRIND
FLOW ENDURE
FINISHER FINISHER FINISHER

16 17 18 19 20
KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL

EMOM WORK:REST GRIND FLOW ENDURE

FINISHER FINISHER FINISHER

#WORKFROMHOME 32
 MFLH TRAINING

CoNTACT Us
EMAILMFLHTRAINING@GMAIL.COM

INSTAGRAM@MFLHTRAINING

FACEBOOKfacebook.com/mflhtraining/

WWW.MOVEFASTLIFTHEAVY.COM

1 ROEBLING COURT
RONKONKOMA NY, 11779
#WORKFROMHOME 33