Malcolm Ballard

Everyday fitness

Everyday fitness

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This is a dumbbell only program fit for all levels. You can do this program at home, outdoors, or at a gym as long as there are dumbbells. Make sure to warm up before all workouts and cool down after all workouts. This will help keep away from any injuries. Make sure to rest 60-90 seconds in between each set and exercise. If you feel rested before 60-90 seconds you may continue. Make sure to take your time in each movement and use the correct weight for each set. I recommend you rest one day after each workout to allow your body to recover. Ex. Workout days: Monday Wednesday Friday, rest Tuesday, Thursday, Saturday and Sunday. But however your schedule allows you to workout, get it in.

Goal:
Lean Muscle
Bodyweight, Mobility, Weight Lifting, Full Body
4 weeks program 3 days/week 60-90 mins
Level:
All Levels
Goal:
Lean Muscle
Bodyweight, Mobility, Weight Lifting, Full Body
4 weeks program 3 days/week 60-90 mins
Level:
All Levels

Workouts

Warm up
Warm up
5.0
Upper Body, All Levels, Mobility, Full Body, Lower Body, Gym, Bodyweight, Warm Up
W1/D1
W1/D1
5.0
Upper Body, Bikini body, Gym, Lower Body, Full Body, Abs & Core, Strength, Glutes, All Levels
W1/D2
W1/D2
5.0
W1/D3
W1/D3
5.0
W2/D1
W2/D1
5.0
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Malcolm Ballard

Online personal trainer

The kid with the piece of metal in his lung. From the age of 3 till I was 15 years old I had a piece of metal inside of me. Being in sports I always had a shortness of breath but I never knew what was really wrong. Was told I had walking pneumonia, bronchitis, and possibly asthma. When I was 15 I was practicing on dunking the ball and slipped off the rim. I landed on the side the metal was on and dislodged it. I had gotten surgery and the first thing I did when I got outside was take a big deep breath. Went to get a check up and my doctor told me if I wasn’t as fit and in shape as I was that piece of metal could have killed me at any time. So with all that being said that’s why I love doing what I do because it saves lives. Not only physically but mentally, emotionally, and spiritually. I’m thankful for my abilities and being alive, now I live to help others. If you’re looking to improve your wellness mentally, emotionally, spiritually, and physically I would love to help you on your journey. Youth, High school, and college athletes if you’re looking to take your athleticism to the next level I would love to help you on your journey.

Frequently asked questions

What are the goals of the program?
To build overall full body strength
Who are these workouts for (skill-level)?
The workouts are designed for all levels Beginners: go slow, use less weight, use longer rest periods, and focus on form Advanced: increase weight, reps and reduce rest time as you progress
What do I need to participate?
You need a set of Dumbbells and a bench/chair/bed

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