Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Stretch

1. Barbell Back Squat - 4 Sets of 8 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift - 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes

Abs/Core:

Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)

Upper/Midsection
1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)

- MidwestFit Team

If you haven’t noticed already today our Community Forum is up and running. We were previously having some trouble with it but it is now fully functional and ready for posts! So please enjoy and if you have any categories you think we should add please feel free to Contact Us and let us know. You can start posting in our Community here.

-The MidwestFit Team

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 6-8 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance
3. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row – 3 Sets of 8 Reps – Strength
2. Hang Power Clean: 3 Sets of 12 reps – Endurance
3. Dumbbell Single Arm Rows – 3 Sets of 8 Reps for each arm – Strength
4. Regular Pull Ups – 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press – 3 Sets of 8 Reps Strength
2. Shoulder Up and Outs – 2 sets of 20 reps (light weight) – Endurance
3. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

Biceps/Triceps:
1. Bicep Curls – 7′s – 2 Sets
2. Bicep Blasters – 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups – 25 Total x 3 sets

Abs/Core:

Circuit 2 Times:

1. Lean back and hold – 30 seconds
2. Stability Ball Toe Touches - 1 Minute
3. Flutter Kicks – 1 Minute
4. Leg Lifts with Splits – 1 Minute
5. Crunches with legs in air – 1 Minute

Go Get Em!

- MidwestFit Team

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A very special thanks to all of our unreal/awesome service men and women. You are amazing individuals who make it possible for the rest of us to go about our daily lives in peace and we cannot thank you enough. God bless!

-The MidwestFit Team

Week Preview (5/28-6/3)

Monday – Thank Our Service Men and Women

Tuesday –Upper Body Strength and Endurance

Wednesday – Lower Body Strength and Conditioning

Thursday – Rest Day

Friday – High Intensity Cardio

Saturday – Total Body Fitness

Sunday – Distance/Endurance Cardio

There are two different styles posted for PT one to work on Cardio Training:  Choose one or the other depending on what you personally would like to focus on.

Stretch

Distance/Endurance/Low Intensity Training:

Run 4-5 Miles

OR

High Intensity/Sprint Training

1. Run 800 Meters
2. Sprint 100 Meters
3. Bike at a high resistance for 3 Minutes (Should be difficult to complete)
4. Sprint 100 Meters
5. Run 800 Meters

Stretch

-The MidwestFit Team

STR = Number of reps for strength gains, 80% of 1RM     END = Number of reps for endurance training, 60% of 1RM. Unless stated STR and END, pick which suits your goals.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

1. Dumbbell Bench – 3 Sets of 6 Reps (Str) or 15 Reps (End)
          In between each set – Leg Lifts - 1 Minute
2. Pull Ups - 3 Sets of 10 Reps (Str and End)
         In between each set – Hang Power Clean - 6 Reps (Str) or 12 Reps (End)
3. Shoulder Up and Outs - 8 Reps Followed immediately by Overhead/Military Press – 8 Reps (Str and End)
         In between each set – Leg Lifts with Splits – 1 Minute
4. Dips – 3 Sets of 6 Reps with weight (Str) or 15 Reps with no weight (End)
         In between each set – Flutter Kicks – 1 Minute
5. Bicep Curls – 3 Sets of 8 Reps (Str) or 20 Reps (End)
         In between each set – Plank – 1 Mintue
6. Goblet Squat - ALL IN ONE SET 20 Reps with heavy weight (Str) or 60 Reps with light weight (End)
         Immedately after – Mountain Climbers - 2 Minutes
7. Hamstring Curls - 3 Sets of 30 Reps (Str and End)
         In between each set – Wall Sit 1 Minute and 30 Seconds

Happy Saturday!

- MidwestFit Team

Take a day off if you have not already!

The Importance of Rest and Recovery for Your Workouts

-The MidwestFit Team

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Potential PT #1 – Bike

If access to an indoor cycle – Repeat 6-10 Rounds – No rest between rounds

1. Cycle 1 Minute at Gear 12 – Seated
2. Cycle 1 Minute at Gear 20 – Standing Climb
3. Cycle 1 Minute at Gear 8 – Seated

Repeat 6-10 Rounds

Abs/Core:

1. Flutter Kicks – 1 Minute x 3 Times
2. MB Twists – 30 seconds (can also use a dumbbell) x 4 Times (Rest 30 seconds between sets)
3. Crunches with legs in air – 1 Minute (Hold weight behind head to increase difficulty)
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups – 1 Minute (Hold weight behind head to increase difficulty)

Potential PT #2 – Run

Run 1 Minute and 30 seconds – All out effort

Rest 3 Minutes

Repeat 5-8 Times

Abs/Core:

1. Flutter Kicks – 1 Minute x 3 Times
2. MB Twists – 30 seconds (can also use a dumbbell) x 4 Times (Rest 30 seconds between sets)
3. Crunches with legs in air – 1 Minute (Hold weight behind head to increase difficulty)
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups – 1 Minute (Hold weight behind head to increase difficulty)

Stretch

- MidwestFit Team

5/24 – Thursday – Cardio

5/25 – Friday – Rest!

5/26 – Saturday – Total Body Strength

5/27 – Sunday – Fat Burning/Distance Cardio