3/8/11 – Tuesday – Cross Training and Leg Strength
Potential PT #1 – Cross Training and Leg Strength
This workout contains two small leg strengthening circuits. The biking is not part of the circuits and is instead the down time between the 2 circuits…
Bike 10 minutes
Circuit 3 times: Goblet Squat 15, Lunges 30, Dead Lift 10
Bike 15 minutes
Circuit 3 times: Thrusters 12, Lunges 30, Push Press 20
Bike 10 minutes
-K
Potential PT #2 – Half Marathon Training
After a week with tapered workouts to be certain we were avoiding overtraining, we are now back on track! The next 3 weeks are going to be tough with the runs and workouts on top of the half marathon training, but they are also very critical within realms of the training design.
Stretch
Run 4.5 Miles
Abs/Core:
1. Leg Levers (With Splits) – 30 (the splits and leg lift combined is one rep)
2. Medicine Ball Get Ups – 30
3. Full Sit Ups – 30
4. Medicine Ball Twists – 40 Total (Twist 20 times to each side)
5. Plank – 1 Minute and 30 seconds
6. Flutter Kicks – 25 (4 Counts – Counted as 1231, 1232, 1233, 1234, 1235, 1236…)
7. Medicine Ball Twists – 40 Total (Twist 20 times to each side)
Stretch
- Ben
Tags: Ben Clutter, Benjamin Clutter, cardio, circuit training, circuit training to build muscle, circuit training to lose weight, Cycling, deadlift, flutter kicks, hal higdon, hal higdon half marathong training, Half marathon, half marathon training, how to run your first half marathon, lean muscle, leg lifts, lose weight, Medicine ball, medicine ball twists, midwest fit, midwestfit, overtraining, Physical exercise, plank, running, sean maccauley, sit up, sit ups, splits, Squat (exercise), strength training, twists, ways to lose weight, weight loss
Hey guys, I’ve been reading through a couple of your posts and these workouts look great. I do have a question though. unfortunately I’ve gotten into a bad habit of not exercising and I reallg want to get back into shape. How do you recommend starting on your program? Should I just jump right in (starting out slowly of course)? Or are there certain workouts that are better to do than others when first starting out?
Chris,
First off, thank you for visiting MidwestFit! Since we do not know a lot about your current physical condition it can be hard for us to judge what you are capable of. We would like to stress that you read the “About Midwestfit” and “A Note for Beginners” sections on our site. They can be found here, respectively: http://midwestfit.com/about/ and http://midwestfit.com/about/a-note-for-beginners/
That being said, you should be able to jump right in. You may need to tailor the workouts to suit you personally (again read the sections I have mentioned). The workouts are designed to be tough but we do not want you risking your personal safety. So find a level that is difficult for you but that you are still capable of and work up from there. Again, we do not know where you are starting from so this is simply what we like to tell people beginning our workouts.
The best way for us to really help you get started is for you to e-mail us at midwestfit@gmail.com and tell us more about you and your personal condition. That way we can really tailor our response to you. We hope this helps!