UPDATE TO OUR COMMUNITY

Posted: February 3rd, 2014 by Admin

MidwestFit Community,

Over the past 3 months we would like to apologize greatly for our obvious lull in daily workouts and email communications of which we prided ourselves of so strongly over the past 4+ years.  While sparing you a multitude of details, we (MWF Co-Founders) have each gone through rather large life changing events related from both switching jobs to much bigger and better roles in our communities and one of us even moving cities in search of progressing our lives in a positive.  While this has been a massive blessing for each of us, it has been the hardest and most time consuming transitions of our young lives, and unfortunately the aspect that had to take a major time downgrade (literally hours per week of maintenance) was the time spent administering MidwestFit.  We appreciate all of the emails and inquiries into why the daily workouts and email communications have stopped, but this is a short answer for the community as to why this has occurred.

We have left the website up and will continue to leave the website up and running for any and all individuals in our community to be able to pour through the archives (literally over thousands of workouts) of our previous workouts to continue their daily push towards becoming happier, healthier individuals!  Simply put all you have to do is pick a month in the archives to begin on, and follow the daily workouts posted in subsequent order to receive daily guidance on your workouts.  We 100% assure you, the workouts posted in the past, are just as effective today as they were then, even though they may not be brand new!

MidwestFit is not done, by a long shot.  This is simply an on-going hiatus from our free offerings MidwestFit material as we both make major transitions in our new lives.  Once all the dust settles, we’ll be back up and running!  We currently have a multitude of resources and over 1,000 different workouts in our archives for you to choose from.  We highly, highly suggest spending 5 minutes browsing our website, our resources, our 4-8 week goal-specific exercise programs, our workout archives, and our FAQ’s/Articles sections……you have a TON of resources at hand to answer any questions you may have about fitness…..and hey, if you can’t find the answer on our website….email us!

Thank you for the support over the last 4+ years.  We are not done, and it shouldn’t be an excuse for you to be either.  Utilize the resources at hand and we promise we’ll be back online soon!

The MidwestFit Team

Wednesday: Strength Training Workout

Posted: October 9th, 2013 by Admin

Strength Training Workout

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.

Warm Up – Circuit: 3 Rounds

  1. Overhead Squat (with pvc pipe, very light bar (5 pounds) or nothing) – 10 Reps
  2. Push Up Rows – 4x (push up then pull row with right arm, push up then pull row left arm = 1 rep) @25 Pound Dumbbells
  3. Pull Ups – 3x

Circuit – 7 Rounds – work quickly, but not frantically:

  1. Front Squat – 3x (increase weight used until 5 reps is hard, but doable)
  2. Box Jumps – 5x (be explosive, if tough on knees, perform 10 regular squats)
  3. Rest – 60 seconds or perform 10 Push Ups

Circuit – 7 Rounds:

  1. Bench Press – 3x (increase weight used until 3 reps is hard, but doable)
  2. Pull Ups – 5x (overhand grip, full extension)
  3. Rest – 60 Seconds or Foam Roll Low Back

Circuit – 5 Rounds:

  1. Hang Clean and Press – 5x (increase weight used until 5 reps is hard, but doable)
  2. Straight Leg Deadlifts – 5x at same weight as clean and press
  3. Rest 60 Seconds

Tuesday: Speed Training

Posted: October 8th, 2013 by Admin

How to Increase Your Speed with speed training 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

Tempo Run – 10 Minutes
Rest -3 Minutes
Run 800 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!

- MidwestFit Team

Monday: Endurance Workout

Posted: October 7th, 2013 by Admin

Upper Body Circuit:

  1. Pull Ups – 5x
  2. Shoulder Front Raises – 15x
  3. Push Ups – 25x
  4. Hang Clean and Press – 10x

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Perform the Upper Body Circuit followed by the Abs Circuit.  Repeat 3 Times.  To clarify, the template is Upper Body, Abs, Upper Body, Abs, Upper Body, Abs

Lower Body Circuit:

  1. Back Squat – 15x
  2. Straight Leg Deadlift – 15x
  3. Walking Lunges (no weight) 30x (15 each leg)

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Same template as above.  Lower then abs, lower then abs, lower then abs.

Sunday: Distance and Fat Burning Run

Posted: October 6th, 2013 by Admin

Fat Burning Cardio for Weight Loss

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

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Saturday: Strength Training Workout

Posted: October 5th, 2013 by Admin

Strength Training Workout

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!

Friday: Rest and Recovery

Posted: October 4th, 2013 by Admin

Read why Rest and Recovery is important.

Are you ready to break through a fitness plateau, or are you ready to step your fitness program up to a new level?

Check out our  TOTAL BODY FITNESS

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.

- MidwestFit Team

Thursday: Tempo Run

Posted: October 3rd, 2013 by Admin

Tempo Run for Speed Training

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 to run 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 endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

AFTERPerform ABS Finisher

Wednesday: Strength Training Workout

Posted: October 2nd, 2013 by Admin

Strength Training Workout

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.

Warm Up – Circuit: 3 Rounds

  1. Overhead Squat (with pvc pipe, very light bar (5 pounds) or nothing) – 10 Reps
  2. Push Up Rows – 4x (push up then pull row with right arm, push up then pull row left arm = 1 rep) @25 Pound Dumbbells
  3. Pull Ups – 3x

Circuit – 7 Rounds – work quickly, but not frantically:

  1. Front Squat – 3x (increase weight used until 5 reps is hard, but doable)
  2. Box Jumps – 5x (be explosive, if tough on knees, perform 10 regular squats)
  3. Rest – 60 seconds or perform 10 Push Ups

Circuit – 7 Rounds:

  1. Bench Press – 3x (increase weight used until 3 reps is hard, but doable)
  2. Pull Ups – 5x (overhand grip, full extension)
  3. Rest – 60 Seconds or Foam Roll Low Back

Circuit – 5 Rounds:

  1. Hang Clean and Press – 5x (increase weight used until 5 reps is hard, but doable)
  2. Straight Leg Deadlifts – 5x at same weight as clean and press
  3. Rest 60 Seconds

Tuesday: Speed Training

Posted: October 1st, 2013 by Admin

How to Increase Your Speed with speed training 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

Tempo Run – 10 Minutes
Rest -3 Minutes
Run 800 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!

- MidwestFit Team

Monday: Endurance Workout

Posted: September 30th, 2013 by Admin

Upper Body Circuit:

  1. Push Ups – 25x
  2. Push Press - 15x
  3. Hang Snatch - 15x
  4. Bent Over Row- 15x

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Perform the Upper Body Circuit followed by the Abs Circuit.  Repeat 3 Times.  To clarify, the template is Upper Body, Abs, Upper Body, Abs, Upper Body, Abs

Lower Body Circuit:

  1. Step Ups - 40x (20 each leg) with weight
  2. Straight Leg Deadlift – 15x
  3. Walking Lunges (no weight) 30x (15 each leg)

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Same template as above.  Lower then abs, lower then abs, lower then abs.

Week Preview (9/30-10/6) Workout Routine

Posted: September 29th, 2013 by Admin

Workout Routine

Monday– Endurance Training

Tuesday- High Intensity Cardio Training

Wednesday– Strength Training

Thursday – Endurance and Fat Burning Cardio

Friday – Rest

Saturday – Strength Training

Sunday – Endurance Cardio/Fat Burning Cardio

Sunday: Distance and Fat Burning Run

Posted: September 29th, 2013 by Admin

Fat Burning Cardio for Weight Loss

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

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Saturday: Strength Training Workout

Posted: September 28th, 2013 by Admin

Strength Training Workout

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!

Friday: Rest and Recovery

Posted: September 27th, 2013 by Admin

Read why Rest and Recovery is important.

Are you ready to break through a fitness plateau, or are you ready to step your fitness program up to a new level?

Check out our  TOTAL BODY FITNESS

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.

- MidwestFit Team