Can join at anytime once program is live- make sure you're subscribed to MF Weekly to be the first to know once the program is live!

There are 3 workouts per day for a total of 12 weeks. For beginners in program or those new to strength training and/or an exercise routine, this is the recommended format  with adding in your Bonus 10 min workouts and cardio activity on off days at your leisure. For more active or frequent exercisers, you can pull workouts up to complete 4-5 workouts per week and reduce the program length, if you'd like. Moral of the story is to make it your own, while keeping it realistic and achievable. 

Each scheduled workout in the program ranges from 30-50 mins. The workouts are shorter in the beginning of the program and range closer to 45 mins towards the end of the program as you progress in difficulty. Your bonus workouts that can be added at anytime at your discretion and range from 7-10 minutes each.

You can start, pause and resume the program at anytime! Once you have access to the program, it is fully your discretion when you want to do the program, though you do have the pre-set calendar for you as a guide.

Equipment used in the program are: bands, sliders, foam roller, stability ball, TRX Suspension Trainer & dumbbells of choice (recommended 5-15lbs for beginners). Links (some discounts included) to purchase all equipment on Amazon are provided after purchase via email! These are the best equipment pieces I have found for not only beginners developing strength, but also to use well throughout your fitness journey as all of the equipment can be used progressively well beyond the program!

This is a comprehensive program with the primary purpose to support you in building full body strength. Each workout has a dedicated warm up to start the workout and cool down stretch sequence at the end of each workout that are targeted based on the muscle groups targeted in each workout. Throughout your general workouts and your bonus 10 min workouts, the program  targets strength, flexibility & mobility, with cardio to be added in at your discretion. Walking is scheduled once a week within the program calendar, but any cardio that you enjoy is recommended 1-2x a week or whenever possible!

Your pre-set schedule defaults to the Monday after you purchase the program. For example, if you purchase the program on Wednesday, your recommended start date would be for the upcoming Monday, though you can start at anytime within 3 months of your purchase date and adjust the calendar as you choose throughout the program. 

If you don't start the program within 3 months of your purchase date, you will need to pay the recurring access fee to remain in the Milsner Fitness app ($57/mo) in which you will have access to the full 12 week program & all workouts in The Movement Membership.

Once the program is purchased and you have completed the program, you will be able to either remain in the Milsner Fitness app & access the full program anytime, as well as all the workouts inside The Movement Membership for $57/mo OR pay a 1 time fee for a Custom Digital Bundle including all of your specific workouts from the program, including all of your stats (reps, weight logged for each workout) delivered to you via email in a PDF format that can be printed or viewed digitally, though videos will not be able to be viewed ($99 one time payment for custom bundle).