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Personal Training

microfitness® - shorter, faster, harder

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Sample Program

Get through this as fast as you can, do not hold back, let us know your times (we're also on facebook).

Program #1 27 December 2009

15 x single arm squat thrust with right arm
1 repetition per 2 seconds

30 x explosive jumping jacks
1 repetition per 2 second

15 x single arm squat thrust with left arm
1 repetition per 2 seconds

Complete in 160 seconds or less, no rest

10 x explosive jumping jacks
1 repetition per 2 seconds

10 x elephant walk plus push up
1 repetition per 5 seconds

20 double unders
1 repetition per 2 seconds

Complete in 110 seconds or less, no rest

10 second break, total for one round is 270 seconds

Beginners to Intermediate, repeat 2 times
Intermediate to Advanced, repeat 3 times

If you don't achieve the goal you fail your session.

10 Commandments of microfitness®

Order your microfitness® T-shirts with the Commandments of Speed and Strength now.

10 Commandments of Speed and Strength

  1. Thou shalt use any apparatus available
  2. Thou shalt do as instructed
  3. Thou shalt use good form
  4. Thou shalt train safely
  5. Thou shalt train harder
  6. Thou shalt train faster
  7. Thou shalt train shorter
  8. Thou shalt sweat
  9. Thou shalt never give up
  10. Thou shalt perform to thy maximum abilities

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