1. Front Squat – 15 Reps
2. Wall Sit – 1 Minute and 30 Seconds
3. Hamstring Curls on Ball – Single Leg – 20 Reps each leg
4. Walking Lunges – 2 Minutes with no weight
This Leg and Abs Workout and Circuit with an abs workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!
This Leg and Abs Workout and Circuit with an abs workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!
Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!
Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
The MidwestFit TOTAL BODY FITNESS encompasses different training styles to get you STRONGER and more TONED than you’ve ever been. The Total Body Fitness Premium Program is a culmination of training styles that effectively mixes strength training, endurance training, abs/core training, HIIT cardio training, and distance cardio training to turn you into a fitness freak!
Program Goals: For individuals looking to get in top notch shape focusing on a hybrid of 3 major aspects of training designed properly and safely. Muscular Endurance, Cardiorespiratory Training (Endurance and High Intensity), Muscular Strength.
Develop Muscular Strength and Endurance, Burn Fat, Lose Unnecessary Weight
Increase Muscular Endurance to Develop Toned, Lean Muscle and to Push Harder and Longer on Workouts
Increase Cardiorespiratory Performance to Burn Calories to Lose Unwanted Weight and Lower Body Fat Percentage
Increase Overall Muscular Strength to Increase Muscular Force
Increase Core Strength and Core Endurance
Increase Overall Cardiac Output for Improvement in ALL Styles of Cardio (Distance and Speed), Which Will Translate to Increased Performance in Circuit Style Weight Training
Increase Joint Strength and Stability in all major joint complexes to focus on Injury Prevention
Minor Barbell Complex Training to improve form and technique on multi-planar lifts to target multiple muscle groups to work together to mimic real life/sport related movements and to upkeep muscular endurance.
This 8 Week Program comes with a ton of information related to Injury Prevention, a Full Program Glossary, and Exercise Pics and Descriptions that easily show how to perform each exercise in the program. It also comes with a built in Preparatory Training Program to introduce beginners to new exercises and routines, and to also assist you if you have taken some time off from exercising to safely and effectively transition you to be ready for the full, intense, 8 week program.
Need help with Speed Training? How to Increase Your Speed is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training. For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.
Speed Training
Run 1 Mile
Rest 4-5 Minutes
Run 400 Meters
Rest 2 Minutes
Repeat 2-3 Rounds
Need some extra fun?! After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!
Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout. Speed Training
Complete this Body Weight Workout as quickly as possible with little to no rest throughout the entire workout. This is a great style of body weight training that will burn fat, tone muscles, and is also a workout you can perform anywhere.
Complete body weight workout as quickly as possible with little to no rest: Check out our MidwestFit YouTube Page for Videos!
Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
This is the essential, most effective, most BA, and basic style on how to increase your strength and to get stronger in every major muscle group of your body. This will increase the strength in all the major muscle groups of your body and will greatly increase your overall core strength. That’s right, utilizing barbell workouts and barbell movements that are multi-planar exercise are by FAR the best way to increase your overall strength and core strength. Try this one out. If you are pressed for time, utilize this workout as a 4 round circuit. If you want to work on pure strength and have the time, perform each exercise in it’s own series of sets, resting 3 minutes between sets.
NOTE: Your Front Squat and Bench Press should be EQUAL. Obviously if they are not, do not perform the same weight for both, but a test of TRUE Upper Body vs. Lower Body Strength is that your Front Squat and Bench Press should be equal.
All lifts 80% of 1RM
Warm Up – 3 Minute Jog, 1 Minute jumping jacks, 20 Squats no weight, 20 push ups
1. Deadlift – 4 Sets of 5 Reps
2. Front Squat – 4 Sets of 5 Reps
3. Bench Press – 4 Sets of 5 Reps
4. Hang Snatch – 4 Sets of 5 Reps
5. Hang Clean – 4 Sets of 5 Reps
Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!
- MidwestFit Team
IF LOOKING FOR AN ENDURANCE WORKOUT, TYPE IN ENDURANCE INTO OUR SEARCH BOX ON THE TOP RIGHT!
