9/26/11 – Monday – Total Body Fitness Strength
Potential PT #1 – 21-15-9
This is actually done as a circuit, so be sure to read the WHOLE post first so you correctly understand how to perform this PT. Go Get Em!
Stretch/Warm Up
21-15-9 reps of:
1. 135 pound bench press OR body weight bench press
2. 95 pound Thrusters (Use a barbell is possible)
3. 135 pound deadlift
4. Full extension Regular Pull Ups
Do these in order listed. So first round should be 21 reps bench press, then 21 reps thrusters, then 21 reps deadlift, then 21 reps pull ups. Then restart at bench press 15 reps and so on.
Complete these reps in as few sets as possible (should be a tough workout, but that’s the point)
Form is critical on all of these lifts especially in the thrusters and deadlifts. If you are unfamiliar with these lifts or haven’t done them in a while start at a very low weight and do a few reps so you can get your form back, then progress up to desired lifting weight.
Abs/Core:
1. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
5. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
6. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)
Stretch
- Ben
Potential PT #2 – Body Weight Circuit
NOTE: You will need exercise ball for this routine
Circuit 3-4 times:
30 Jumping Jacks
15 Exercise Ball Push Ups (hands on ball, try and go slow and maintain balance)
12 Split Jump Lunges (stationary lunges where you jump to switch lunging leg, so this should be 6 each side)
15 Decline Push Ups (feet on exercise ball, this will provide a better challenge than just having feet on a bench or other elevated surface)
8 Burpees
10 Bosu Push Ups w/ Twist (you can just do these on a flat service but you will want your feet elevated on a bench/step or something similar)
15 Prison Squats
24 Mountain Climbers (do these by raising your knees to your chest slowly as opposed to the quick version and keep back flat and straight)
-K
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These exercises are good for increasing body’s endurance and strength. You workout, lose calories, stay slim and fit and hence keep obesity away- the root cause of many diseases. Fitness and health in present days is an area of concern.
hey midwestfit!
You are the best thing that has happened to my training regimen. First of all, it’s tedious to come up with effective routines that integrate variation of reps, sets, weight, exercises, and etc. But it seems like as long as I follow this newsfeed, I don’t need to worry about making new ones every other day! But the best part of this is, there doesn’t seem to be any clearly redundant wokrouts! Thank you!
Thanks for checking out MidwestFit! We are glad that our program is helping you out this much, that’s what we’re here for. Thanks again, and tell your friends!
Here is something my workout buddies and I would like to suggest to you – turn this into an smartphone app. Instead of using a search engine and loading the page, an app would increase efficiency, convenience, and augment your target market. I’m pretty sure people would pay for it. I know I would. Just make sure it’s 99 cents. :p
Thanks for the suggestion! We have a bunch of ideas for development to make our site more efficient for our MidwestFit Community, but these will all come with time. We run MWF in our free time, so we’re doing what we can, as we are both extremely busy with our new jobs. Thanks again!
woah I just noticed! Is Herbalife sponsoring you in any way? I use herbalife products all the time!
Nope! They’re not sponsoring us. We just let that one slide in there because Herbalife actually makes quality products.
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