11/9/11 – Wednesday – Total Body Strength
Love it or hate it, we love it!
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: Weights used are suggested, tailor weight up or down as you need.
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
Tags: 21-15-9, abs, arms, bicep, burn fat, circuit training, circuit training for total body, circuits, core, fit, Fitness, fitness blog, fitness website, full body circuit, health, health and fitness, health blog, how to circuit train, legs, lose weight, lower body, midwest fit, midwestfit, muscles, quads, rounds, spider, total body fitness, upper body, walk
Hi guys,
I’m a 45-year-old female rower, and I often supplement my water and erg training with your workouts. I generally find your workouts more adaptable than Crossfit’s, but sometimes it would be nice to have more specific suggestions for adaptations. For example, in today’s PT #1, I can’t bench press 135 lbs, and I doubt I’ll ever be able to, but I’m not really sure what I should be realistically aiming for. Also, regular pull-ups and certain kinds of push-ups are just not going to happen for me (or for many women, I suspect). Suggestions for alternatives would be great.
On a different matter, I notice one of your weight loss pages cites 7-10% as a desirable body fat percentage. This, too, is a guy thing. Women whose body fat percentage is that low are not healthy.
On the whole, though, I really like your site and appreciate the work you guys put into it. The layout is user-friendly, the videos are helpful, and the week plan is motivating. Thanks!
Hi Hannah!
Thanks for the feedback. We always appreciate constructive feedback as we want to make the site as efficient as possible and as helpful as we can to all our community members. However as we do this in our spare time for free, along with the high amount of hits we get a day, we can’t post all the possible combos of weights or styles of exercises used. Our lifts are simply guidelines upon which one can base their workout. One way I really like to describe to our community members our workouts, isn’t the fact that you have to bench press 135 pounds or body weight (it’s obviously great if you can do that with the suggested reps, and some take it even higher), but the goal is to look at the basis of the workout itself. Bench press is an exercise focused on strength building of the pectoral, shoulder complex, and tricep muscles, so as long as you are exercising those muscles in a strength fashion, (check out this helpful link on suggested goals for seperate programs http://midwestfit.com/information/training-goals/ ) you are completing the goal of the workout.
As for the exercises, never say never! For some real world motivation for you, one of Ben’s former clients is an 82 year old female who he helped develop the ability to perform 15 full pushups in a single set, along with high reps/sets in lat pull downs. Again in a similar fashion the ultimate goal is to exercise the muscle groups (pecs, shoulder complex, triceps for Push Ups – Biceps, shoulder complex, upper back/scapular region, lats for Pull Ups). We have suggestions on how you can develop those exercises via the use of Negative Pull Ups and Push Ups. Read here! http://midwestfit.com/information/develop-pull-up-strength/
You are definitely correct on the body fat % aspect, and thank you for bringing that to our attention. We currently have K fixing that when he gets access to his computer. We’ll have that fixed up for sure, as you are 100% correct that it is completely different norms for males vs. females.
We’re glad you like the site and the simplicity behind it. That’s definitely a main attraction from other sites, and like we say, MidwestFit is more FIT and less Flare!
Thanks again for the feedback, and feel free to email us at midwestfit@gmail.com with any and all questions, comments, or feedback.
Thanks for the detailed reply and the links … you guys are very impressive on the amount of feedback you provide!
Re. the matter of suggested weights to lift, I certainly understand that you can’t provide all possible combos, and that what matters is the muscles being worked … and I realize your audience is primarily youngish, fit men. Still … if, once in a while, the suggested weight you provided were for a fit *woman*, with a reminder to people to scale up or down as necessary, that would be fun …. and would send a message that this isn’t just a guy site. (You might also change up that “big-man strong, little-girl weak” line on the weight loss page … I know, you’re just being funny, but I personally would rather be big-woman strong!
)
Anyway, thanks again very much for all your great work on this site!
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