Overview: Train like Aly & Ian McPherson do! This program is a 3-day/week program that is strength focused. It's a combination of bodyweight movements & dumbbell movements. Each workout has a self-guided warm up, a full follow-along mobility video and a self-guided workout with each exercise linked to a YouTube video to ensure your success.
Equipment: Dumbbells & Bodyweight Only
*You can swap for a Kettlebell on certain movements if you have one*
Workout Format: This is a self-guided program. Each workout will have a warm up - 30 seconds each movement for 3 rounds. We recommend using the Free Timer App called Interverval Timer (this guide includes in-depth descriptions of how to set up your timers for each workout). After the dynamic warm-up, follow the guided mobility series (5 minute follow-along video). After the mobility, you will self-guide yourself through the workout. Each exercise is linked to a YouTube video showing you the movement. Cool-Down - there is no cool-down programmed, but we recommend 2-5 minutes of stretching. It does not have to be long, but a few simple stretches to ensure your feeling good after your workout!
The Workout Formats:
Upper Body Endurance: The work time during this 55 minute session will be longer in length in comparison to the rest times. We will work on maintaining a steady pace that is slightly uncomfortable in order to increase your endurance. This workout will increase your stamina so that you can become a stronger athlete and a stronger human for your everyday life. Say goodbye to that 2PM crash.
Upper & Lower Body Strength: Not all workouts needs to be all-out effort. This will work you in a different way and we promise you will still sweat. We break things up into a small strength cluster with more isolated movements and then transition into a more comprehensive style workout. This allows us to maximize our work output and volume to leave you feeling strong enough to take on the world!
This 3 day a week workout program would be a great addition to 2-3 days of HIIT, Total Body Workouts or Cardio Days!
Safety is our highest priority. If there is a movement that you don't feel comfortable with, please make sure to choose another movement that you do feel comfortable with. We offer movement assessments if you would like to check-in with us on form and correct movement patterns. Reach out via email: TeaMcPherson@gmail.com
4 Week Strength: At-Home, DB's Only
I hereby voluntarily participate in the workout guide created by Aly & Ian McPherson. The guide/program may include, but is not limited to, resistance training, aerobics and cardiovascular exercise. In consideration of Team McPherson agreement to instruct and train me, I release, discharge and hereby hold harmless Team McPherson and his/her respective agents, heirs, assignees, contractors, and employees from any and all claims, demands, damages, rights or actions or cause of actions, present or future, arising out of my participation in this or any exercise program designed for and instructed to me by the trainer(s) or his/her agents.
This waiver includes without limitation, any claims for injuries/illnesses which may occur as a result of (1) my use of equipment belonging to the trainer(s), myself or any third party; (2) a slip, fall or dropping of equipment; (3) a slip or fall at Team McPherson facilities or the facilities of a third party; (4) negligent instruction or supervision; (5) and the contracting of any infectious disease or virus not limited to the following: COVID-19, common flu, cold, etc.
I have been informed of and understand that any exercise program, whether requiring the use of exercise equipment or not, is potentially hazardous to my health and well-being. I have also been informed and understand that any exercise program involves risk of injury, as well as abnormal changes in blood pressure, fainting, heart attack, stroke, and serious disability or death. I hereby voluntarily participate in these activities and use of fitness equipment with the full knowledge, understanding and appreciation of the dangers involved. I assume and accept any and all risks of injury or death.
I have been advised that an examination by a physician should be obtained prior to my commencement of an exercise program. I also understand that it is vital I provide all relevant medical information regarding any medical condition or physical limitation to my trainer(s).
I ACKNOWLEDGE THAT I HAVE THOROUGHLY READ THIS FORM IN ITS ENTIRETY AND UNDERSTAND IT IS A WAIVER OF LIABILITY. BY SIGNING THIS DOCUMENT, I AM WAIVING ANY RIGHTS I OR MY SUCCESSORS MIGHT HAVE TO BRING A LEGAL ACTION OR ASSERT A LEGAL CLAIM AGAINST TRAINER AND HIS/HER REPRESENTATIONS.