MPI No Floor 3 Day Cardio + Str

MPI NO FLOOR CARDIO-STRENGTH 1

Light Treadmill Walk, increase incline every 30s (start at 1% incline) x 7 mins

Banded Pull Aparts (Supinated + pronated + external rotation) x 10 each
SL Sit-to-Stand x 10 (slow, controlled)
Wall Slide-to-Sit x 8
Bench Groin Rockers x 10 per side

Airdyne Tabata 20s on,10s off x 8 (use the preset button - press start)

DB Single Leg Balance + Lateral Raise x 12 per side
DB Rotational Lunge w Halo x 12 per side
DB Balance Beam Farmer's Walk x 12
DB Birddog Row x 12 per side
Rest 1 min, 3 sets

Ski / Row Erg 40s on, 20s off x4

DB / BB Goodmornings w/ Rotation x 10
DB Standing Halos x 10 each direction
DB Split Squat + Overhead Press x 10 per side
Rest 45s, 2-3 sets

Treadmill Start at 15% incline, every 1 min, decrease by 2% x 8 mins
Cool Down on 1% incline x 4 mins



MPI NO FLOOR CARDIO-STRENGTH 2

Any Machine 50% intensity x 5 mins

Banded Flossing x 10
TRX Lat Stretch x 10
TRX Angels x 10
Rack Assisted Deep Squat + Wiggle x 30s
Pallof Press to OH x 10 per side
1 set

Rowing Erg: 500m Aim below 5 mins

DB Bicep Curl to Overhead Press x 10
DB Bent Row to Standing Triceps Kickback x 10
DB / Banded OH Tricep Extensions x 10
Rest 45s, 3 sets

SL RDL w/ Lateral Arm Reach (airplane) x 12 per side
Wall / Bench Push Ups x MAX
DB OH Offset Farmer's March x 30s
Rest 45s, 3 sets

Ski Erg 30s on 30s off x 5

Treadmill 5 min Cooldown walk, Stretch as needed



MPI CARDIO-STRENGTH 3

4 min Treadmill Warmup
6 min Max Hill and 85% Speed Walking

Banded Pull Aparts (Supinated + pronated + external rotation) x 10 each
Bench Groin Rockers x 30s per side
Rack Assisted Deep Squat (make it weird) x 30s
Bench Bear Crawl Iso + Shoulder Taps x 30s
1 set

DB SL Balance Bicep Curls x 10
DB Bird Dog Row x 10 per side
Rest 60s, 3 sets

DB Step UP x 10 per side
BW RTF Lunges x 10 per side
Rest 60s, 3 sets

DB Standing Alternating Chest Fly x 10 per side
DB Rev Front Raises x 10
DB Thrusters x 10
Rest 60s, 3 sets